Comparing Nutrients in 500 calories Canned Orange Juice VS Lotus Seeds

Weight per 500 calories

• Canned Orange Juice: 1064g
• Lotus Seeds: 562g

Raw Lotus Seeds have 1.9 times more energy per unit of mass than Unsweetened Canned Orange Juice, which is average in comparison to other foods. Canned Orange Juice having low energy density.

Discover which food has more nutrients per 500 calories - Canned Orange Juice or Lotus Seeds?

Macros Ratio

	Protein	Fat	Carbs
Canned Orange Juice	6%	3%	91%
Lotus Seeds	18%	5%	77%

Macro Nutrients

	Canned Orange Juice	Lotus Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	3.07% 2.98g	97g per day for Men 19-50 years
Saturated Fat	0.6% 0.19g	1.54% 0.49g	32g per day for Men 19-50 years
Omega 3	4.65% 0.074g	9.5% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	9.4% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	74.7% 97g	130g per day for Men 19-50 years
Sugars	129% 93g	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	35.7% 26g	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	% 24g	NA	g per day for Men 19-50 years
Sucrose	% 43g	NA	g per day for Men 19-50 years
Fiber	8.4% 3.2g	NA	38g per day for Men 19-50 years
Protein	13% 7.23g	41.4% 23.2g	56g per day for Men 19-50 years

Vitamins

	Canned Orange Juice	Lotus Seeds	Recommended Dietary Allowance
Vitamin A	10.6% 96μg	0.62% 5.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.6% 0.41mg	80% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	17.3% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.14mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.3% 1.9mg	25.6% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.4% 0.33mg	72.6% 0.94mg	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	64% 255μg	39.3% 157μg	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	356% 320mg	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	14% 2.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.89% 1.06μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Orange Juice	Lotus Seeds	Recommended Dietary Allowance
Calcium	10.6% 106mg	24.7% 247mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	58.7% 0.53mg	0.9mg per day for Men 19-50 years
Fluoride	8.32% 333μg	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	13.3% 1.06mg	66.7% 5.34mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	75% 315mg	420mg per day for Men 19-50 years
Manganese	9.7% 0.22mg	152% 3.5mg	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	26% 181mg	135% 944mg	700mg per day for Men 19-50 years
Potassium	57.6% 1957mg	60.6% 2062mg	3400mg per day for Men 19-50 years
Selenium	1.93% 1.06μg	NA	55μg per day for Men 19-50 years
Sodium	2.84% 42.6mg	0.37% 5.6mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	14.3% 1.57mg	11mg per day for Men 19-50 years
Water	25.2% 933g	11.7% 433g	3700g per day for Men 19-50 years

Canned Orange Juice VS Lotus Seeds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Orange Juice or Lotus Seeds?

Lets compare vitamin content per 500 calories of Canned Orange Juice vs Lotus Seeds:

• 500 calories of Canned Orange Juice have 17 times more Vitamin A, 1.5 times more Vitamin B5, 1.6 times more Vitamin B9 and more Vitamin C than Lotus Seeds.
• While 500 kcal of Raw Lotus Seeds contain 2.3 times more Vitamin B1 and 2.9 times more Vitamin B6 than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Lotus Seeds provide similar amounts of Vitamin B2 and Vitamin B3 per 500 calories.
• 500 calories of Lotus Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Unsweetened Canned Orange Juice as well as Raw Lotus Seeds have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Orange Juice vs Lotus Seeds:

• 500 calories of Canned Orange Juice have 2.2 times more Water than Lotus Seeds.
• While 500 kcal of Raw Lotus Seeds contain 2.3 times more Calcium, 2.3 times more Copper, 5 times more Iron, 3 times more Magnesium, 15.6 times more Manganese, 5.2 times more Phosphorus and 3.7 times more Zinc than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Lotus Seeds contain similar levels of Potassium per 500 calories.
• 500 calories of Canned Orange Juice lack sufficient amounts of Manganese and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Orange Juice have 1.2 times more Carbohydrate than Lotus Seeds.
• While 500 kcal of Raw Lotus Seeds contain 3.2 times more Protein than Unsweetened Canned Orange Juice.
• Both Canned Orange Juice and Lotus Seeds offer comparable quantities of Energy per 500 calories.
• Both Unsweetened Canned Orange Juice as well as Raw Lotus Seeds provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.