Comparing Nutrients in 100 grams 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	30.5% 884kcal	11.4% 332kcal	2900kcal per day for Men 19-50 years
Fat	103% 100g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	23% 7.37g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	571% 9.14g	6.38% 0.1g	1.6g per day for Men 19-50 years
Omega 6	112% 19g	6.26% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	49.6% 64.5g	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	27.5% 15.4g	56g per day for Men 19-50 years

Vitamins

	Canola Oil	Lotus Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	53.3% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	48.4% 0.63mg	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	26% 104μg	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	116% 17.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	59.4% 71.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canola Oil	Lotus Seeds	Recommended Dietary Allowance
Calcium	0% 0mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	39% 0.35mg	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	44% 3.53mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	101% 2.3mg	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	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	40.2% 1368mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	9.55% 1.05mg	11mg per day for Men 19-50 years
Water	0% 0g	0.38% 14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.

Comparing minerals per 100 grams 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 100 grams:

• 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 100 g.