Comparing Nutrients in 1 pound Lotus Seeds VS Flaxseed

Macros Ratio

	Protein	Fat	Carbs
Lotus Seeds	18%	5%	77%
Flaxseed	13%	67%	20%

Macro Nutrients

	Lotus Seeds	Flaxseed	Recommended Dietary Allowance
Energy	14% 404kcal	83.5% 2422kcal	2900kcal per day for Men 19-50 years
Fat	2.48% 2.4g	197% 191g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	52% 16.6g	32g per day for Men 19-50 years
Omega 3	7.65% 0.12g	6467% 103g	1.6g per day for Men 19-50 years
Omega 6	7.6% 1.3g	158% 26.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.3% 78.4g	101% 131g	130g per day for Men 19-50 years
Sugars	NA	9.7% 7.03g	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	% 1.8g	g per day for Men 19-50 years
Sucrose	NA	% 5.2g	g per day for Men 19-50 years
Fiber	NA	326% 124g	38g per day for Men 19-50 years
Protein	33.5% 18.7g	148% 83g	56g per day for Men 19-50 years

Vitamins

	Lotus Seeds	Flaxseed	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64.6% 0.78mg	621% 7.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.03mg	89.4% 4.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.6% 0.76mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	511% 153μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	31.8% 127μg	99% 395μg	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	3.02% 2.72mg	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	9.37% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.3% 19.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lotus Seeds	Flaxseed	Recommended Dietary Allowance
Calcium	20% 200mg	116% 1157mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	615% 5.53mg	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	54% 4.3mg	325% 26mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	423% 1778mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	489% 11.3mg	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	109% 762mg	416% 2912mg	700mg per day for Men 19-50 years
Potassium	49% 1665mg	108% 3688mg	3400mg per day for Men 19-50 years
Selenium	NA	209% 115μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	9.07% 136mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	179% 19.7mg	11mg per day for Men 19-50 years
Water	9.44% 349g	0.85% 31.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Lotus Seeds vs Flaxseed:

• Flaxseed contains 9.6 times more Vitamin B1, 4 times more Vitamin B2, 7.2 times more Vitamin B3, 4.3 times more Vitamin B5, 2.8 times more Vitamin B6 and 3.1 times more Vitamin B9 than Raw Lotus Seeds.
• Both Raw Lotus Seeds as well as Flaxseed have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Lotus Seeds vs Flaxseed:

• Raw Lotus Seeds have 11.1 times more Water than Flaxseed.
• While Flaxseed contains 5.8 times more Calcium, 13 times more Copper, 6 times more Iron, 7 times more Magnesium, 4 times more Manganese, 3.8 times more Phosphorus, 2.2 times more Potassium, 30 times more Sodium and 15.5 times more Zinc than Raw Lotus Seeds.

Comparison of macro-nutrients per 1 pound:

• Flaxseed contains 6 times more Energy, 79.5 times more Fat, 41.6 times more Saturated Fat, 844.9 times more Omega 3, 20.7 times more Omega 6, 1.7 times more Carbohydrate and 4.4 times more Protein than Raw Lotus Seeds.
• Both Raw Lotus Seeds as well as Flaxseed have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.