Comparing Nutrients in 1 pound Lotus Seeds VS Low Fat Cottonseed Flour

Macros Ratio

	Protein	Fat	Carbs
Lotus Seeds	18%	5%	77%
Low Fat Cottonseed Flour	56%	4%	40%

Macro Nutrients

	Lotus Seeds	Low Fat Cottonseed Flour	Recommended Dietary Allowance
Energy	52% 1506kcal	52% 1506kcal	2900kcal per day for Men 19-50 years
Fat	9.2% 8.94g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	4.68% 1.5g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	29% 0.46g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	28.4% 4.83g	15.2% 2.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	225% 292g	126% 164g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	NA	38g per day for Men 19-50 years
Protein	125% 70g	404% 226g	56g per day for Men 19-50 years

Vitamins

	Lotus Seeds	Low Fat Cottonseed Flour	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	242% 2.9mg	790% 9.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	138% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.4% 7.26mg	115% 18.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.2% 3.86mg	40.4% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	219% 2.85mg	267% 3.47mg	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	259% 1034μg	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	12% 11mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lotus Seeds	Low Fat Cottonseed Flour	Recommended Dietary Allowance
Calcium	74% 739mg	215% 2150mg	1000mg per day for Men 19-50 years
Copper	176% 1.6mg	591% 5.3mg	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	713% 57mg	8mg per day for Men 19-50 years
Magnesium	227% 953mg	773% 3248mg	420mg per day for Men 19-50 years
Manganese	457% 10.5mg	420% 9.66mg	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	1028% 7199mg	700mg per day for Men 19-50 years
Potassium	183% 6205mg	235% 7988mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	10.6% 159mg	1500mg per day for Men 19-50 years
Zinc	43.3% 4.76mg	479% 52.7mg	11mg per day for Men 19-50 years
Water	1.74% 64.2g	0.85% 31.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Lotus Seeds VS Low Fat Cottonseed Flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Lotus Seeds versus 1 lb of Low Fat Cottonseed Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Lotus Seeds vs Low Fat Cottonseed Flour:

• 1 pound of Lotus Seeds has 1.9 times more Vitamin B5 than Low Fat Cottonseed Flour.
• While 1 lb of Low Fat Glandless Cottonseed Flour contains 7.3 times more Vitamin A, 3.3 times more Vitamin B1, 2.6 times more Vitamin B2, 2.5 times more Vitamin B3, 2.2 times more Vitamin B9 and more Vitamin C than Dried Lotus Seeds.
• Both Lotus Seeds and Low Fat Cottonseed Flour provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Lotus Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Dried Lotus Seeds as well as Low Fat Glandless Cottonseed Flour have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Lotus Seeds vs Low Fat Cottonseed Flour:

• 1 lb of Low Fat Glandless Cottonseed Flour contains 2.9 times more Calcium, 3.3 times more Copper, 3.6 times more Iron, 3.4 times more Magnesium, 2.5 times more Phosphorus, 1.3 times more Potassium, 7 times more Sodium and 11.1 times more Zinc than Dried Lotus Seeds.
• Both Lotus Seeds and Low Fat Cottonseed Flour contain similar levels of Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Lotus Seeds has 1.4 times more Fat, 51 times more Omega 3, 1.9 times more Omega 6 and 1.8 times more Carbohydrate than Low Fat Cottonseed Flour.
• While 1 lb of Low Fat Glandless Cottonseed Flour contains 3.2 times more Protein than Dried Lotus Seeds.
• Both Lotus Seeds and Low Fat Cottonseed Flour offer comparable quantities of Energy per one pound.
• 1 pound of Low Fat Cottonseed Flour provide inadequate amounts of Omega 3