Comparing Nutrients in 5 ounces Canola Oil VS Lotus Seeds

Macros Ratio

	Protein	Fat	Carbs
Canola Oil	0%	100%	0%
Lotus Seeds	18%	5%	77%

Macro Nutrients

	Canola Oil	Lotus Seeds	Recommended Dietary Allowance
Energy	43.2% 1253kcal	16.2% 471kcal	2900kcal per day for Men 19-50 years
Fat	146% 142g	2.88% 2.8g	97g per day for Men 19-50 years
Saturated Fat	32.6% 10.4g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	809% 13g	9.04% 0.14g	1.6g per day for Men 19-50 years
Omega 6	158% 27g	8.87% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	70.3% 91g	130g per day for Men 19-50 years
Sugars	0% 0g	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	0% 0g	NA	38g per day for Men 19-50 years
Protein	0% 0g	39% 22g	56g per day for Men 19-50 years

Vitamins

	Canola Oil	Lotus Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	75.6% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	68.6% 0.89mg	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	0% 0μg	37% 147μg	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% 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	165% 24.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	84.2% 101μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canola Oil	Lotus Seeds	Recommended Dietary Allowance
Calcium	0% 0mg	23% 231mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	55% 0.5mg	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	0% 0mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	71% 298mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	143% 3.3mg	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	0% 0mg	127% 887mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	57% 1939mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	13.5% 1.5mg	11mg per day for Men 19-50 years
Water	0% 0g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canola Oil vs Lotus Seeds:

• Dried Lotus Seeds contain more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Canola Oil.
• Both Canola Oil as well as Dried Lotus Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canola Oil vs Lotus Seeds:

• Dried Lotus Seeds contain more Calcium, more Copper, more Iron, more Magnesium, more Manganese, more Phosphorus, more Potassium and more Zinc than Canola Oil.

Comparison of macro-nutrients per 5 ounces:

• Canola Oil has 2.7 times more Energy, 50.8 times more Fat, 22.3 times more Saturated Fat, 89.6 times more Omega 3 and 17.9 times more Omega 6 than Dried Lotus Seeds.
• While Dried Lotus Seeds contain more Carbohydrate and more Protein than Canola Oil.
• Both Canola Oil as well as Dried Lotus Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.