Comparing Nutrients in 300 calories Flaxseed VS Lotus Seeds

Weight per 300 calories

• Flaxseed: 56.2g
• Lotus Seeds: 337g

Flaxseed has 6 times more energy per 100g than Lotus Seeds. It has very high energy density when compared to other foods. Raw Lotus Seeds having average energy density.

Which food has more nutrients per 300 calories - Flaxseed or Lotus Seeds?

Macros Ratio

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

Macro Nutrients

	Flaxseed	Lotus Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	24.4% 23.7g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	6.43% 2.06g	0.93% 0.3g	32g per day for Men 19-50 years
Omega 3	801% 13g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	19.5% 3.3g	5.65% 0.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16.2g	45% 58.2g	130g per day for Men 19-50 years
Sugars	1.2% 0.87g	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	0% 0g	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	% 0.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.65g	NA	g per day for Men 19-50 years
Fiber	40.4% 15.3g	NA	38g per day for Men 19-50 years
Protein	18.3% 10.3g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Flaxseed	Lotus Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.37% 3.37μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77% 0.92mg	48% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.96% 0.09mg	10.4% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	9.04% 1.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	15.4% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.4% 0.27mg	43.6% 0.57mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	63.3% 19μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12.2% 49μg	23.6% 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	0.37% 0.34mg	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	1.16% 0.17mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Flaxseed	Lotus Seeds	Recommended Dietary Allowance
Calcium	14.3% 143mg	15% 148mg	1000mg per day for Men 19-50 years
Copper	76% 0.69mg	35.2% 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	40.2% 3.2mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	45% 189mg	420mg per day for Men 19-50 years
Manganese	60.6% 1.4mg	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	51.5% 361mg	81% 566mg	700mg per day for Men 19-50 years
Potassium	13.4% 457mg	36.4% 1237mg	3400mg per day for Men 19-50 years
Selenium	26% 14.3μg	NA	55μg per day for Men 19-50 years
Sodium	1.12% 17mg	0.22% 3.37mg	1500mg per day for Men 19-50 years
Zinc	22% 2.44mg	8.6% 0.94mg	11mg per day for Men 19-50 years
Water	0.11% 3.9g	7% 260g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Flaxseed vs Lotus Seeds:

• Flaxseed has 1.6 times more Vitamin B1 than Raw Lotus Seeds.
• While Raw Lotus Seeds contain 1.5 times more Vitamin B2, 1.4 times more Vitamin B5, 2.1 times more Vitamin B6 and 1.9 times more Vitamin B9 than Flaxseed.
• Both Flaxseed and Raw Lotus Seeds have similar amounts of Vitamin B3 per 300 kcal.
• Both Flaxseed as well as Raw Lotus Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Flaxseed vs Lotus Seeds:

• Flaxseed has 2.2 times more Copper and 2.6 times more Zinc than Raw Lotus Seeds.
• While Raw Lotus Seeds contain 1.5 times more Manganese, 1.6 times more Phosphorus, 2.7 times more Potassium and 66.4 times more Water than Flaxseed.
• Both Flaxseed and Raw Lotus Seeds have similar amounts of Calcium, Iron and Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Flaxseed has 13.3 times more Fat, 6.9 times more Saturated Fat, 140.8 times more Omega 3 and 3.5 times more Omega 6 than Raw Lotus Seeds.
• While Raw Lotus Seeds contain 3.6 times more Carbohydrate and 1.4 times more Protein than Flaxseed.
• Both Flaxseed and Raw Lotus Seeds have similar amounts of Energy per 300 kcal.
• Both Flaxseed as well as Raw Lotus Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.