Comparing Nutrients in 1 pound Lotus Seeds VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Lotus Seeds	18%	5%	77%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Lotus Seeds	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	52% 1506kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	9.2% 8.94g	1.7% 1.63g	97g per day for Men 19-50 years
Saturated Fat	4.68% 1.5g	1.77% 0.57g	32g per day for Men 19-50 years
Omega 3	29% 0.46g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	28.4% 4.83g	2.2% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	225% 292g	51.7% 67.3g	130g per day for Men 19-50 years
Sugars	NA	11.6% 8.4g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0% 0g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 8.4g	g per day for Men 19-50 years
Fiber	NA	51.3% 19.5g	38g per day for Men 19-50 years
Protein	125% 70g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Lotus Seeds	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	242% 2.9mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.4% 7.26mg	14% 2.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.2% 3.86mg	11.8% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	219% 2.85mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	118% 472μg	26% 104μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	4.03% 3.63mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lotus Seeds	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	74% 739mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	176% 1.6mg	74% 0.67mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	200% 16mg	71% 5.67mg	8mg per day for Men 19-50 years
Magnesium	227% 953mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	457% 10.5mg	57.4% 1.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	406% 2839mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	183% 6205mg	34.7% 1179mg	3400mg per day for Men 19-50 years
Selenium	NA	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	77.4% 1161mg	1500mg per day for Men 19-50 years
Zinc	43.3% 4.76mg	25.6% 2.8mg	11mg per day for Men 19-50 years
Water	1.74% 64.2g	9.56% 354g	3700g per day for Men 19-50 years

Nutrient Comparison: Lotus Seeds VS Canned Red Kidney Beans with Liquids per 1 lb

Compare the macro and micronutrient content in 1 lb of Lotus Seeds versus 1 lb of Canned Red Kidney Beans with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Lotus Seeds vs Canned Red Kidney Beans with Liquids:

• 1 pound of Lotus Seeds has 6 times more Vitamin B1, 2.2 times more Vitamin B2, 3.2 times more Vitamin B3, 6.5 times more Vitamin B5, 7.9 times more Vitamin B6 and 4.5 times more Vitamin B9 than Canned Red Kidney Beans with Liquids.
• Both Dried Lotus Seeds as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Lotus Seeds vs Canned Red Kidney Beans with Liquids:

• 1 pound of Lotus Seeds has 5.6 times more Calcium, 2.4 times more Copper, 2.8 times more Iron, 7 times more Magnesium, 8 times more Manganese, 5.9 times more Phosphorus, 5.3 times more Potassium and 1.7 times more Zinc than Canned Red Kidney Beans with Liquids.
• While 1 lb of Canned Red Kidney Beans Solids and Liquids contains 51.2 times more Sodium and 5.5 times more Water than Dried Lotus Seeds.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Lotus Seeds has 4.1 times more Energy, 5.5 times more Fat, 2 times more Omega 3, 12.8 times more Omega 6, 4.3 times more Carbohydrate and 3 times more Protein than Canned Red Kidney Beans with Liquids.
• 1 pound of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6