Nutrients in 14 ounces of Lotus Seeds

Raw Lotus Seeds (Nelumbo spp.).

Macros Ratio

Protein Fat Carbs

18%

77%

14 oz ▼

Macro Nutrients

Lotus Seeds

Energy353 kcal

12%

Raw Lotus Seeds have 353.23477 kcal of Energy per 14 ounces, which is 12% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat2.1 g

2.17%

Raw Lotus Seeds have 2.1035329 g of Fat per 14 ounces, which is 2.17% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.35 g

1.1%

Raw Lotus Seeds have 0.34926584 g of Saturated Fat per 14 ounces, which is 1.1% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.11 g

6.7%

Raw Lotus Seeds have 0.10716111 g of Omega 3 per 14 ounces, which is 6.7% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.13 g

6.65%

Raw Lotus Seeds have 1.13114505 g of Omega 6 per 14 ounces, which is 6.65% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Lotus Seeds have 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate68.6 g

52.8%

Raw Lotus Seeds have 68.5831104 g of Carbohydrate per 14 ounces, which is 52.8% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

No information available

Fructose

≤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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber

No information available

Protein16.4 g

29.3%

Raw Lotus Seeds have 16.3916809 g of Protein per 14 ounces, which is 29.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Lotus Seeds

Vitamin A3.97 μg

0.44%

RAE, retinol activity equivalents

Raw Lotus Seeds have 3.96893 μg of Vitamin A per 14 ounces, which is 0.44% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A

Vitamin B10.68 mg

56.6%

Thiamine

Raw Lotus Seeds have 0.67868703 mg of Vitamin B1 per 14 ounces, which is 56.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B20.16 mg

12.2%

Riboflavin

Raw Lotus Seeds have 0.1587572 mg of Vitamin B2 per 14 ounces, which is 12.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B31.7 mg

10.6%

Niacin, nicotinic acid, niacinamide

Raw Lotus Seeds have 1.70267097 mg of Vitamin B3 per 14 ounces, which is 10.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B50.9 mg

18%

Pantothenic acid

Raw Lotus Seeds have 0.90491604 mg of Vitamin B5 per 14 ounces, which is 18% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B60.67 mg

51.3%

Pyridoxine

Raw Lotus Seeds have 0.66678024 mg of Vitamin B6 per 14 ounces, which is 51.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9111 μg

27.8%

Folates and Folic Acid

Raw Lotus Seeds have 111.13004 μg of Vitamin B9 per 14 ounces, which is 27.8% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Lotus Seeds have 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Buy Vegan Vitamin B12

Vitamin C0 mg

Ascorbic acid

Raw Lotus Seeds have 0 mg of Vitamin C per 14 ounces, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Lotus Seeds have 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Buy Vegan Vitamin D

Vitamin E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Lotus Seeds

Calcium175 mg

17.5%

Raw Lotus Seeds have 174.63292 mg of Calcium per 14 ounces, which is 17.5% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.37 mg

41.5%

Raw Lotus Seeds have 0.37307942 mg of Copper per 14 ounces, which is 41.5% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron3.77 mg

47%

Raw Lotus Seeds have 3.7704835 mg of Iron per 14 ounces, which is 47% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium222 mg

53%

Raw Lotus Seeds have 222.26008 mg of Magnesium per 14 ounces, which is 53% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.46 mg

107%

Raw Lotus Seeds have 2.46470553 mg of Manganese per 14 ounces, which is 107% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus667 mg

95%

Raw Lotus Seeds have 666.78024 mg of Phosphorus per 14 ounces, which is 95% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1457 mg

43%

Raw Lotus Seeds have 1456.59731 mg of Potassium per 14 ounces, which is 43% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium

No information available

Sodium3.97 mg

0.26%

Raw Lotus Seeds have 3.96893 mg of Sodium per 14 ounces, which is 0.26% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.1 mg

10%

Raw Lotus Seeds have 1.1113004 mg of Zinc per 14 ounces, which is 10% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water306 g

8.26%

Raw Lotus Seeds have 305.60761 g of Water per 14 ounces, which is 8.26% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Raw Lotus Seeds:

14 ounces of Lotus Seeds is an excellent source of Vitamin B1, Vitamin B6 and Vitamin B9.
It has a good amount of Vitamin B2, Vitamin B3 and Vitamin B5.
It has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 14 ounces of Raw Lotus Seeds:

14 ounces of Lotus Seeds has outstanding amounts of Manganese and Phosphorus.
It is an excellent source of Copper, Iron, Magnesium and Potassium.
It also has a good amount of Calcium and Zinc.
It has no Sodium.

Macronutrients in 14 ounces of Raw Lotus Seeds:

14 ounces of Lotus Seeds is an excellent source of Carbohydrate and Protein.
It has some Omega 3 and Omega 6.
The product has trace amounts of Fat and Saturated Fat.

Compare Raw Lotus Seeds with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 14 ounces of Lotus Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Lotus Seeds with: