Comparing Nutrients in 5 ounces Lotus Seeds VS Sunflower Seed Flour

Macros Ratio

	Protein	Fat	Carbs
Lotus Seeds	18%	5%	77%
Sunflower Seed Flour	55%	4%	41%

Macro Nutrients

	Lotus Seeds	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	4.35% 126kcal	16% 462kcal	2900kcal per day for Men 19-50 years
Fat	0.77% 0.75g	2.35% 2.3g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.12g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	2.38% 0.4g	7.24% 1.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.5g	39% 50.8g	130g per day for Men 19-50 years
Sugars	NA	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	NA	19.4% 7.37g	38g per day for Men 19-50 years
Protein	10.5% 5.85g	122% 68g	56g per day for Men 19-50 years

Vitamins

	Lotus Seeds	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	376% 4.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.8% 0.61mg	64.8% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.46% 0.32mg	187% 9.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	82% 1.07mg	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	9.92% 39.7μg	78.7% 315μg	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	2.05% 1.84mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lotus Seeds	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	6.24% 62.4mg	16% 162mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	270% 2.43mg	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	17% 1.35mg	117% 9.4mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	117% 490mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	122% 2.8mg	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	34% 238mg	140% 977mg	700mg per day for Men 19-50 years
Potassium	15.3% 520mg	2.8% 95mg	3400mg per day for Men 19-50 years
Selenium	NA	150% 82.5μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	63.8% 7mg	11mg per day for Men 19-50 years
Water	2.95% 109g	0.29% 10.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Lotus Seeds VS Sunflower Seed Flour per 5 oz

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

Lets compare vitamin content per 5 ounces of Lotus Seeds vs Sunflower Seed Flour:

• 5 oz of Partially Defatted Sunflower Seed Flour contain 18.6 times more Vitamin B1, 6.7 times more Vitamin B2, 17 times more Vitamin B3, 28.9 times more Vitamin B5, 4.5 times more Vitamin B6 and 7.9 times more Vitamin B9 than Raw Lotus Seeds.
• Both Raw Lotus Seeds as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Lotus Seeds vs Sunflower Seed Flour:

• 5 ounces of Lotus Seeds have 5.5 times more Potassium and 10.3 times more Water than Sunflower Seed Flour.
• While 5 oz of Partially Defatted Sunflower Seed Flour contain 2.6 times more Calcium, 18.2 times more Copper, 7 times more Iron, 6.2 times more Magnesium, 3.2 times more Manganese, 4.1 times more Phosphorus and 17.7 times more Zinc than Raw Lotus Seeds.
• 5 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Partially Defatted Sunflower Seed Flour contain 3.7 times more Energy, 3 times more Omega 6, 2.1 times more Carbohydrate and 11.6 times more Protein than Raw Lotus Seeds.
• 5 ounces of Lotus Seeds provide inadequate amounts of Omega 6
• Both Raw Lotus Seeds as well as Partially Defatted Sunflower Seed Flour provide inadequate amounts of Omega 3 in five ounces.