Comparing Nutrients in 100 grams Oranges with Peel VS Lotus Seeds

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Lotus Seeds	18%	5%	77%

Macro Nutrients

	Oranges with Peel	Lotus Seeds	Recommended Dietary Allowance
Energy	2.17% 63kcal	3.07% 89kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.55% 0.53g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.28% 0.088g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	1.68% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.5g	13.3% 17.3g	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	12% 4.5g	NA	38g per day for Men 19-50 years
Protein	2.32% 1.3g	7.38% 4.13g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Lotus Seeds	Recommended Dietary Allowance
Vitamin A	1.44% 13μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	14.3% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.13% 0.5mg	2.7% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.6% 0.33mg	4.56% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.15% 0.093mg	13% 0.17mg	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	7.5% 30μg	7% 28μg	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	79% 71mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	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

	Oranges with Peel	Lotus Seeds	Recommended Dietary Allowance
Calcium	7% 70mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	6.33% 0.057mg	10.4% 0.094mg	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	10% 0.8mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	13.3% 56mg	420mg per day for Men 19-50 years
Manganese	NA	27% 0.62mg	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	3.14% 22mg	24% 168mg	700mg per day for Men 19-50 years
Potassium	5.76% 196mg	10.8% 367mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	1% 0.11mg	2.55% 0.28mg	11mg per day for Men 19-50 years
Water	2.22% 82.3g	2.1% 77g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Oranges with Peel vs Lotus Seeds:

• Raw Oranges with Peel have 13 times more Vitamin A, 1.3 times more Vitamin B2, 1.4 times more Vitamin B5 and more Vitamin C than Raw Lotus Seeds.
• While Raw Lotus Seeds contain 1.7 times more Vitamin B1 and 1.8 times more Vitamin B6 than Raw Oranges with Peel .
• Both Raw Oranges with Peel and Raw Lotus Seeds have similar amounts of Vitamin B3 and Vitamin B9 per 100 g.
• Both Raw Oranges with Peel as well as Raw Lotus Seeds have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Oranges with Peel vs Lotus Seeds:

• Raw Oranges with Peel have 1.6 times more Calcium than Raw Lotus Seeds.
• While Raw Lotus Seeds contain 1.6 times more Copper, 4 times more Magnesium, 7.6 times more Phosphorus, 1.9 times more Potassium and 2.5 times more Zinc than Raw Oranges with Peel .
• Both Raw Oranges with Peel and Raw Lotus Seeds have similar amounts of Iron and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Lotus Seeds contain 1.4 times more Energy, 1.7 times more Omega 3, 6.5 times more Omega 6 and 3.2 times more Protein than Raw Oranges with Peel .
• Both Raw Oranges with Peel and Raw Lotus Seeds have similar amounts of Carbohydrate per 100 g.
• Both Raw Oranges with Peel as well as Raw Lotus Seeds have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.