Comparing Nutrients in 5 ounces Lotus Seeds VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Lotus Seeds	18%	5%	77%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Lotus Seeds	Florida Oranges	Recommended Dietary Allowance
Energy	16.2% 471kcal	2.25% 65.2kcal	2900kcal per day for Men 19-50 years
Fat	2.88% 2.8g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	9.04% 0.14g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	8.87% 1.5g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.3% 91g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	NA	18% 13g	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	NA	8.95% 3.4g	38g per day for Men 19-50 years
Protein	39% 22g	1.77% 0.99g	56g per day for Men 19-50 years

Vitamins

	Lotus Seeds	Florida Oranges	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	1.73% 15.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.6% 0.91mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	7.1% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.6% 0.89mg	5.56% 0.072mg	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	37% 147μg	6.02% 24μg	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	71% 63.8mg	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	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lotus Seeds	Florida Oranges	Recommended Dietary Allowance
Calcium	23% 231mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	55% 0.5mg	6.14% 0.055mg	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	62.5% 5mg	1.6% 0.13mg	8mg per day for Men 19-50 years
Magnesium	71% 298mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	143% 3.3mg	1.48% 0.034mg	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	127% 887mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	57% 1939mg	7.05% 240mg	3400mg per day for Men 19-50 years
Selenium	NA	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	13.5% 1.5mg	1.03% 0.11mg	11mg per day for Men 19-50 years
Water	0.54% 20g	3.34% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Lotus Seeds VS Florida Oranges per 5 oz

Compare the macro and micronutrient content in 5 oz of Lotus Seeds versus 5 oz of Florida Oranges to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Lotus Seeds vs Florida Oranges:

• 5 ounces of Lotus Seeds have 6.4 times more Vitamin B1, 3.8 times more Vitamin B2, 4 times more Vitamin B3, 3.4 times more Vitamin B5, 12.3 times more Vitamin B6 and 6.1 times more Vitamin B9 than Florida Oranges.
• While 5 oz of Raw Florida Oranges contain more Vitamin C than Dried Lotus Seeds.
• 5 ounces of Lotus Seeds have insufficient amounts of Vitamin C
• Both Dried Lotus Seeds as well as Raw Florida Oranges have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Lotus Seeds vs Florida Oranges:

• 5 ounces of Lotus Seeds have 3.8 times more Calcium, 9 times more Copper, 39.2 times more Iron, 21 times more Magnesium, 96.6 times more Manganese, 52.2 times more Phosphorus, 8.1 times more Potassium and 13.1 times more Zinc than Florida Oranges.
• While 5 oz of Raw Florida Oranges contain 6.2 times more Water than Dried Lotus Seeds.
• 5 ounces of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Lotus Seeds have 7.2 times more Energy, 9.4 times more Fat, 9.3 times more Omega 3, 34.3 times more Omega 6, 5.6 times more Carbohydrate and 22 times more Protein than Florida Oranges.
• 5 ounces of Florida Oranges provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein