Nutrients in 1 kilogram of Lotus Seeds

Raw Lotus Seeds (Nelumbo spp.).

Macros Ratio

Protein Fat Carbs

18%

77%

1 kg ▼

Macro Nutrients

Lotus Seeds

Energy890 kcal

30.7%

Raw Lotus Seeds have 890 kcal of Energy per 1 kilogram, which is 30.7% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat5.3 g

5.46%

Raw Lotus Seeds have 5.3 g of Fat per 1 kilogram, which is 5.46% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.88 g

2.75%

Raw Lotus Seeds have 0.88 g of Saturated Fat per 1 kilogram, which is 2.75% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.27 g

17%

Raw Lotus Seeds have 0.27 g of Omega 3 per 1 kilogram, which is 17% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 62.85 g

16.8%

Raw Lotus Seeds have 2.85 g of Omega 6 per 1 kilogram, which is 16.8% 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 1 kilogram, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate173 g

133%

Raw Lotus Seeds have 172.8 g of Carbohydrate per 1 kilogram, which is 133% 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

Protein41.3 g

73.8%

Raw Lotus Seeds have 41.3 g of Protein per 1 kilogram, which is 73.8% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Lotus Seeds

Vitamin A10 μg

1.1%

RAE, retinol activity equivalents

Raw Lotus Seeds have 10 μg of Vitamin A per 1 kilogram, which is 1.1% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.7 mg

143%

Thiamine

Raw Lotus Seeds have 1.71 mg of Vitamin B1 per 1 kilogram, which is 143% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.4 mg

30.8%

Riboflavin

Raw Lotus Seeds have 0.4 mg of Vitamin B2 per 1 kilogram, which is 30.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B34.3 mg

27%

Niacin, nicotinic acid, niacinamide

Raw Lotus Seeds have 4.29 mg of Vitamin B3 per 1 kilogram, which is 27% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.28 mg

45.6%

Pantothenic acid

Raw Lotus Seeds have 2.28 mg of Vitamin B5 per 1 kilogram, which is 45.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.68 mg

129%

Pyridoxine

Raw Lotus Seeds have 1.68 mg of Vitamin B6 per 1 kilogram, which is 129% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9280 μg

70%

Folates and Folic Acid

Raw Lotus Seeds have 280 μg of Vitamin B9 per 1 kilogram, which is 70% 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 1 kilogram, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C0 mg

Ascorbic acid

Raw Lotus Seeds have 0 mg of Vitamin C per 1 kilogram, 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 1 kilogram, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Lotus Seeds

Calcium440 mg

44%

Raw Lotus Seeds have 440 mg of Calcium per 1 kilogram, which is 44% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.94 mg

104%

Raw Lotus Seeds have 0.94 mg of Copper per 1 kilogram, which is 104% 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

Iron9.5 mg

119%

Raw Lotus Seeds have 9.5 mg of Iron per 1 kilogram, which is 119% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium560 mg

133%

Raw Lotus Seeds have 560 mg of Magnesium per 1 kilogram, which is 133% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese6.2 mg

270%

Raw Lotus Seeds have 6.21 mg of Manganese per 1 kilogram, which is 270% 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

Phosphorus1680 mg

240%

Raw Lotus Seeds have 1680 mg of Phosphorus per 1 kilogram, which is 240% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium3670 mg

108%

Raw Lotus Seeds have 3670 mg of Potassium per 1 kilogram, which is 108% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium

No information available

Sodium10 mg

0.67%

Raw Lotus Seeds have 10 mg of Sodium per 1 kilogram, which is 0.67% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.8 mg

25.5%

Raw Lotus Seeds have 2.8 mg of Zinc per 1 kilogram, which is 25.5% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water770 g

21%

Raw Lotus Seeds have 770 g of Water per 1 kilogram, which is 21% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 1 kilogram of Raw Lotus Seeds:

1 kilogram of Lotus Seeds has outstanding amounts of Vitamin B1 and Vitamin B6.
It is an excellent source of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B9.
While 1 kilogram of product has trace amounts of Vitamin A, it has no Vitamin B12, Vitamin C and Vitamin D.

Minerals in 1 kilogram of Raw Lotus Seeds:

1 kilogram of Lotus Seeds has outstanding amounts of Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium.
It is an excellent source of Calcium and Zinc.
It has no Sodium.

Macronutrients in 1 kilogram of Raw Lotus Seeds:

1 kilogram of Lotus Seeds has outstanding amounts of Carbohydrate.
It is an excellent source of Protein.
It also has a good amount of Omega 3 and Omega 6.
This nut has some 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 1 kilogram of Lotus Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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