Comparing Nutrients in 500 calories Lotus Seeds VS Flaxseed

Weight per 500 calories

• Lotus Seeds: 562g
• Flaxseed: 94g

Flaxseed has 6 times more energy per unit of mass than Raw Lotus Seeds, which is very high in comparison to other foods. Lotus Seeds having average energy density.

Which food has more nutrients per 500 calories - Lotus Seeds or Flaxseed?

Macros Ratio

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

Macro Nutrients

	Lotus Seeds	Flaxseed	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.07% 2.98g	40.7% 39.5g	97g per day for Men 19-50 years
Saturated Fat	1.54% 0.49g	10.7% 3.43g	32g per day for Men 19-50 years
Omega 3	9.5% 0.15g	1335% 21.4g	1.6g per day for Men 19-50 years
Omega 6	9.4% 1.6g	32.5% 5.53g	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	21% 27g	130g per day for Men 19-50 years
Sugars	NA	2% 1.45g	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	% 0.37g	g per day for Men 19-50 years
Sucrose	NA	% 1.08g	g per day for Men 19-50 years
Fiber	NA	67.3% 25.6g	38g per day for Men 19-50 years
Protein	41.4% 23.2g	30.6% 17g	56g per day for Men 19-50 years

Vitamins

	Lotus Seeds	Flaxseed	Recommended Dietary Allowance
Vitamin A	0.62% 5.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80% 0.96mg	128% 1.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.3% 0.22mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.3mg	18.4% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	72.6% 0.94mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	105% 31.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	39.3% 157μg	20.4% 81.5μg	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	0.62% 0.56mg	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	1.94% 0.29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.36% 4.03μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lotus Seeds	Flaxseed	Recommended Dietary Allowance
Calcium	24.7% 247mg	24% 239mg	1000mg per day for Men 19-50 years
Copper	58.7% 0.53mg	127% 1.14mg	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	66.7% 5.34mg	67% 5.37mg	8mg per day for Men 19-50 years
Magnesium	75% 315mg	87.4% 367mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	101% 2.32mg	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% 944mg	86% 601mg	700mg per day for Men 19-50 years
Potassium	60.6% 2062mg	22.4% 761mg	3400mg per day for Men 19-50 years
Selenium	NA	43.2% 23.8μg	55μg per day for Men 19-50 years
Sodium	0.37% 5.6mg	1.87% 28mg	1500mg per day for Men 19-50 years
Zinc	14.3% 1.57mg	37% 4.06mg	11mg per day for Men 19-50 years
Water	11.7% 433g	0.18% 6.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Lotus Seeds vs Flaxseed:

• Raw Lotus Seeds have 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.
• While Flaxseed contains 1.6 times more Vitamin B1 than Raw Lotus Seeds.
• Both Raw Lotus Seeds and Flaxseed have similar amounts of Vitamin B3 per 500 kcal.
• Both Raw Lotus Seeds as well as Flaxseed have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Lotus Seeds vs Flaxseed:

• Raw Lotus Seeds have 1.5 times more Manganese, 1.6 times more Phosphorus, 2.7 times more Potassium and 66.4 times more Water than Flaxseed.
• While Flaxseed contains 2.2 times more Copper and 2.6 times more Zinc than Raw Lotus Seeds.
• Both Raw Lotus Seeds and Flaxseed have similar amounts of Calcium, Iron and Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Lotus Seeds have 3.6 times more Carbohydrate and 1.4 times more Protein than Flaxseed.
• While Flaxseed contains 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.
• Both Raw Lotus Seeds and Flaxseed have similar amounts of Energy per 500 kcal.
• Both Raw Lotus Seeds as well as Flaxseed have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.