Comparing Nutrients in 7 ounces Lotus Seeds VS Mustard Oil

Macros Ratio

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

Macro Nutrients

	Lotus Seeds	Mustard Oil	Recommended Dietary Allowance
Energy	22.7% 659kcal	60.5% 1754kcal	2900kcal per day for Men 19-50 years
Fat	4.03% 3.9g	205% 198g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.65g	72% 23g	32g per day for Men 19-50 years
Omega 3	12.7% 0.2g	732% 11.7g	1.6g per day for Men 19-50 years
Omega 6	12.4% 2.1g	179% 30.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	0% 0g	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	0% 0g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Lotus Seeds	Mustard Oil	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.18mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.8% 1.7mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	96% 1.25mg	0% 0mg	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	51.6% 206μg	0% 0μg	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	NA	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	Mustard Oil	Recommended Dietary Allowance
Calcium	32.3% 323mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	77% 0.69mg	0% 0mg	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	87.6% 7mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	99% 417mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	200% 4.6mg	0% 0mg	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	177% 1242mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	80% 2715mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	0% 0mg	11mg per day for Men 19-50 years
Water	0.76% 28g	0% 0g	3700g per day for Men 19-50 years

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

• Dried Lotus Seeds have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Mustard Oil.
• Both Dried Lotus Seeds as well as Mustard Oil have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 7 oz.

Comparing minerals per 7 ounces for Lotus Seeds vs Mustard Oil:

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

Comparison of macro-nutrients per 7 ounces:

• Dried Lotus Seeds have more Carbohydrate and more Protein than Mustard Oil.
• While Mustard Oil contains 2.7 times more Energy, 50.8 times more Fat, 35.1 times more Saturated Fat, 57.8 times more Omega 3 and 14.4 times more Omega 6 than Dried Lotus Seeds.
• Both Dried Lotus Seeds as well as Mustard Oil have insufficient amounts of Glucose and Sucrose in 7 oz.