Comparing Nutrients in 7 ounces Lotus Seeds VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Lotus Seeds	18%	5%	77%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Lotus Seeds	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	6.1% 177kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.05g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	3.35% 0.054g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	3.33% 0.57g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.4% 34.3g	35% 45.2g	130g per day for Men 19-50 years
Sugars	NA	0.88% 0.64g	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	33.4% 12.7g	38g per day for Men 19-50 years
Protein	14.6% 8.2g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Lotus Seeds	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.32% 0.85mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.05% 0.45mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	18.3% 0.24mg	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	14% 55.6μg	64.5% 258μg	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	2.65% 2.4mg	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	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lotus Seeds	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	20.7% 0.19mg	47.6% 0.43mg	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	23.6% 1.9mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	53.6% 1.23mg	37% 0.85mg	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	47.6% 333mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	21.4% 728mg	23.6% 804mg	3400mg per day for Men 19-50 years
Selenium	NA	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	18% 2mg	11mg per day for Men 19-50 years
Water	4.13% 153g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Lotus Seeds vs Boiled Kidney Beans:

• Raw Lotus Seeds have 1.4 times more Vitamin B6 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.5 times more Vitamin B2, 1.3 times more Vitamin B3, 4.6 times more Vitamin B9 and more Vitamin C than Raw Lotus Seeds.
• Both Raw Lotus Seeds and Boiled All Types Kidney Beans have similar amounts of Vitamin B1 and Vitamin B5 per 7 oz.
• Both Raw Lotus Seeds as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Lotus Seeds vs Boiled Kidney Beans:

• Raw Lotus Seeds have 1.3 times more Calcium, 1.3 times more Magnesium, 1.4 times more Manganese and 1.2 times more Phosphorus than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.3 times more Copper, 2.3 times more Iron and 3.6 times more Zinc than Raw Lotus Seeds.
• Both Raw Lotus Seeds and Boiled All Types Kidney Beans have similar amounts of Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Lotus Seeds have 2.6 times more Omega 6 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.4 times more Energy, 6.3 times more Omega 3, 1.3 times more Carbohydrate and 2.1 times more Protein than Raw Lotus Seeds.
• Both Raw Lotus Seeds as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.