Comparing Nutrients in 500 calories Lotus Seeds VS Commercial Italian Salad Dressing

Weight per 500 calories

• Lotus Seeds: 151g
• Commercial Italian Salad Dressing: 208g

Lotus Seeds have 1.4 times more energy per 100g than Commercial Italian Salad Dressing. It has high energy density when compared to other foods. Commercial Italian Salad Dressing having above average energy density.

Discover which food has more nutrients per 500 calories - Lotus Seeds or Commercial Italian Salad Dressing?

Macros Ratio

	Protein	Fat	Carbs
Lotus Seeds	18%	5%	77%
Commercial Italian Salad Dressing	1%	79%	20%

Macro Nutrients

	Lotus Seeds	Commercial Italian Salad Dressing	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.06% 2.97g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	1.55% 0.5g	19% 6.14g	32g per day for Men 19-50 years
Omega 3	9.6% 0.15g	194% 3.1g	1.6g per day for Men 19-50 years
Omega 6	9.43% 1.6g	113% 19.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74.7% 97g	19.4% 25.3g	130g per day for Men 19-50 years
Sugars	NA	31% 22.4g	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	16.7% 12g	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	% 9.23g	g per day for Men 19-50 years
Sucrose	NA	% 1.1g	g per day for Men 19-50 years
Fiber	NA	0% 0g	38g per day for Men 19-50 years
Protein	41.4% 23.2g	1.53% 0.85g	56g per day for Men 19-50 years

Vitamins

	Lotus Seeds	Commercial Italian Salad Dressing	Recommended Dietary Allowance
Vitamin A	0.5% 4.5μg	0.46% 4.17μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80.3% 0.96mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	1.7% 0.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.3mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	10.3% 0.13mg	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	39% 157μg	0% 0μg	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	0.93% 0.83mg	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	30.4% 4.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	97% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lotus Seeds	Commercial Italian Salad Dressing	Recommended Dietary Allowance
Calcium	24.5% 245mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	58.6% 0.53mg	4.4% 0.04mg	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	66.5% 5.3mg	6.77% 0.54mg	8mg per day for Men 19-50 years
Magnesium	75.3% 316mg	2.5% 10.4mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	2.8% 0.065mg	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	135% 943mg	4.46% 31.3mg	700mg per day for Men 19-50 years
Potassium	60.6% 2060mg	5.15% 175mg	3400mg per day for Men 19-50 years
Selenium	NA	7.58% 4.17μg	55μg per day for Men 19-50 years
Sodium	0.5% 7.53mg	138% 2069mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	1.33% 0.15mg	11mg per day for Men 19-50 years
Water	0.58% 21.3g	3.57% 132g	3700g per day for Men 19-50 years

Lotus Seeds VS Commercial Italian Salad Dressing Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Lotus Seeds or Commercial Italian Salad Dressing?

Lets compare vitamin content per 500 calories of Lotus Seeds vs Commercial Italian Salad Dressing:

• 500 calories of Lotus Seeds have 23.1 times more Vitamin B1, more Vitamin B2, 8.8 times more Vitamin B3, more Vitamin B5, 7.1 times more Vitamin B6 and more Vitamin B9 than Commercial Italian Salad Dressing.
• 500 calories of Commercial Italian Salad Dressing have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9
• Both Dried Lotus Seeds as well as Commercial Italian Salad Dressing have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Lotus Seeds vs Commercial Italian Salad Dressing:

• 500 calories of Lotus Seeds have 9.1 times more Calcium, 13.3 times more Copper, 9.8 times more Iron, 30.4 times more Magnesium, 54.1 times more Manganese, 30.2 times more Phosphorus, 11.8 times more Potassium and 10.8 times more Zinc than Commercial Italian Salad Dressing.
• While 500 kcal of Commercial Italian Salad Dressing contain 274.7 times more Sodium than Dried Lotus Seeds.
• 500 calories of Commercial Italian Salad Dressing lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Lotus Seeds have 3.8 times more Carbohydrate and 27.2 times more Protein than Commercial Italian Salad Dressing.
• While 500 kcal of Commercial Italian Salad Dressing contain 14.8 times more Fat, 12.4 times more Saturated Fat, 20.2 times more Omega 3 and 12 times more Omega 6 than Dried Lotus Seeds.
• Both Lotus Seeds and Commercial Italian Salad Dressing offer comparable quantities of Energy per 500 calories.
• 500 calories of Lotus Seeds provide inadequate amounts of Omega 3 and Omega 6
• 500 calories of Commercial Italian Salad Dressing provide inadequate amounts of Protein