Comparing Nutrients in 7 ounces Carrots VS Lotus Seeds

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Lotus Seeds	18%	5%	77%

Macro Nutrients

	Carrots	Lotus Seeds	Recommended Dietary Allowance
Energy	2.8% 81.4kcal	6.1% 177kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	1.1% 1.05g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	3.35% 0.054g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	3.33% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	26.4% 34.3g	130g per day for Men 19-50 years
Sugars	13% 9.4g	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	1.5% 1.1g	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	% 1.17g	NA	g per day for Men 19-50 years
Sucrose	% 7.12g	NA	g per day for Men 19-50 years
Fiber	14.6% 5.56g	NA	38g per day for Men 19-50 years
Protein	3.3% 1.85g	14.6% 8.2g	56g per day for Men 19-50 years

Vitamins

	Carrots	Lotus Seeds	Recommended Dietary Allowance
Vitamin A	184% 1657μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	5.32% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	9.05% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	14.7% 4.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.43% 37.7μg	14% 55.6μg	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	13% 11.7mg	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	8.73% 1.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Lotus Seeds	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	9.92% 0.089mg	20.7% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	0.16% 6.35μg	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	7.44% 0.6mg	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	53.6% 1.23mg	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	9.92% 69.5mg	47.6% 333mg	700mg per day for Men 19-50 years
Potassium	18.7% 635mg	21.4% 728mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	NA	55μg per day for Men 19-50 years
Sodium	9.13% 137mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	4.74% 175g	4.13% 153g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Carrots vs Lotus Seeds:

• Raw Carrots have 835 times more Vitamin A, 1.5 times more Vitamin B2, 2.3 times more Vitamin B3 and more Vitamin C than Raw Lotus Seeds.
• While Raw Lotus Seeds contain 2.6 times more Vitamin B1 and 1.5 times more Vitamin B9 than Raw Carrots.
• Both Raw Carrots and Raw Lotus Seeds have similar amounts of Vitamin B5 and Vitamin B6 per 7 oz.
• Both Raw Carrots as well as Raw Lotus Seeds have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Carrots vs Lotus Seeds:

• Raw Carrots have 69 times more Sodium than Raw Lotus Seeds.
• While Raw Lotus Seeds contain 1.3 times more Calcium, 2.1 times more Copper, 3.2 times more Iron, 4.7 times more Magnesium, 4.3 times more Manganese and 4.8 times more Phosphorus than Raw Carrots.
• Both Raw Carrots and Raw Lotus Seeds have similar amounts of Potassium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Lotus Seeds contain 2.2 times more Energy, 13.5 times more Omega 3, 2.9 times more Omega 6, 1.8 times more Carbohydrate and 4.4 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Raw Lotus Seeds have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.