Comparing Nutrients in 300 calories Low Fat Cottonseed Flour VS Lotus Seeds

Weight per 300 calories

• Low Fat Cottonseed Flour: 90g
• Lotus Seeds: 90g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 300 calories - Low Fat Cottonseed Flour or Lotus Seeds?

Macros Ratio

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

Macro Nutrients

	Low Fat Cottonseed Flour	Lotus Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	0.93% 0.3g	32g per day for Men 19-50 years
Omega 3	0.11% 0.002g	5.76% 0.092g	1.6g per day for Men 19-50 years
Omega 6	3.03% 0.52g	5.66% 0.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	45% 58.3g	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	80.4% 45g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Low Fat Cottonseed Flour	Lotus Seeds	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0.3% 2.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	157% 1.9mg	48% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	10.4% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.65mg	9.04% 1.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.04% 0.4mg	15.4% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	43.7% 0.57mg	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	51.5% 206μg	23.5% 94μg	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	2.4% 2.17mg	0% 0mg	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

	Low Fat Cottonseed Flour	Lotus Seeds	Recommended Dietary Allowance
Calcium	43% 428mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	118% 1.06mg	35% 0.32mg	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	142% 11.4mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	154% 647mg	45% 190mg	420mg per day for Men 19-50 years
Manganese	83.6% 1.92mg	91% 2.1mg	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	205% 1434mg	81% 566mg	700mg per day for Men 19-50 years
Potassium	47% 1591mg	36.4% 1236mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2.1% 31.6mg	0.3% 4.5mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	8.63% 0.95mg	11mg per day for Men 19-50 years
Water	0.17% 6.23g	0.35% 12.8g	3700g per day for Men 19-50 years

Low Fat Cottonseed Flour VS Lotus Seeds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Low Fat Cottonseed Flour or Lotus Seeds?

Lets compare vitamin content per 300 calories of Low Fat Cottonseed Flour vs Lotus Seeds:

• 300 calories of Low Fat Cottonseed Flour have 3.3 times more Vitamin B1, 2.6 times more Vitamin B2, 2.5 times more Vitamin B3, 1.2 times more Vitamin B6 and 2.2 times more Vitamin B9 than Lotus Seeds.
• While 300 kcal of Dried Lotus Seeds contain 1.9 times more Vitamin B5 than Low Fat Glandless Cottonseed Flour.
• Both Low Fat Glandless Cottonseed Flour as well as Dried Lotus Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Low Fat Cottonseed Flour vs Lotus Seeds:

• 300 calories of Low Fat Cottonseed Flour have 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 and 11.1 times more Zinc than Lotus Seeds.
• Both Low Fat Cottonseed Flour and Lotus Seeds contain similar levels of Manganese per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Low Fat Cottonseed Flour have 3.2 times more Protein than Lotus Seeds.
• While 300 kcal of Dried Lotus Seeds contain 1.8 times more Carbohydrate than Low Fat Glandless Cottonseed Flour.
• Both Low Fat Cottonseed Flour and Lotus Seeds offer comparable quantities of Energy per 300 calories.
• Both Low Fat Glandless Cottonseed Flour as well as Dried Lotus Seeds provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.