Comparing Nutrients in 7 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	60.5% 1754kcal	22.7% 659kcal	2900kcal per day for Men 19-50 years
Fat	205% 198g	4.03% 3.9g	97g per day for Men 19-50 years
Saturated Fat	45.7% 14.6g	2.05% 0.65g	32g per day for Men 19-50 years
Omega 3	1133% 18g	12.7% 0.2g	1.6g per day for Men 19-50 years
Omega 6	222% 37.7g	12.4% 2.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	98% 128g	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	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	Canola Oil	Lotus Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	20% 3.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	33.8% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	96% 1.25mg	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	51.6% 206μg	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	231% 34.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	118% 141μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canola Oil	Lotus Seeds	Recommended Dietary Allowance
Calcium	0% 0mg	32.3% 323mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	77% 0.69mg	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	87.6% 7mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	99% 417mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	200% 4.6mg	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	177% 1242mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	80% 2715mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0% 0g	0.76% 28g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 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 7 oz.

Comparing minerals per 7 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 7 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 7 oz.