Nutrients in 300 calories of Lotus Seeds

Raw Lotus Seeds (Nelumbo spp.).

Weight per 300 Calories

Lotus Seeds

337g

Raw Lotus Seeds has average energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

18%

77%

300 kcal ▼

Macro Nutrients

Lotus Seeds

Energy300 kcal

10.3%

Raw Lotus Seeds have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.8 g

1.84%

Raw Lotus Seeds have 1.7865168539326 g of Fat per 300 calories, which is 1.84% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.3 g

0.93%

Raw Lotus Seeds have 0.29662921348315 g of Saturated Fat per 300 calories, which is 0.93% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.091 g

5.7%

Raw Lotus Seeds have 0.091011235955056 g of Omega 3 per 300 calories, which is 5.7% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.96 g

5.65%

Raw Lotus Seeds have 0.96067415730337 g of Omega 6 per 300 calories, which is 5.65% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate58.2 g

45%

Raw Lotus Seeds have 58.247191011236 g of Carbohydrate per 300 calories, which is 45% 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

Protein14 g

25%

Raw Lotus Seeds have 13.921348314607 g of Protein per 300 calories, which is 25% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Lotus Seeds

Vitamin A3.37 μg

0.37%

RAE, retinol activity equivalents

Raw Lotus Seeds have 3.3707865168539 μg of Vitamin A per 300 calories, which is 0.37% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.58 mg

48%

Thiamine

Raw Lotus Seeds have 0.57640449438202 mg of Vitamin B1 per 300 calories, which is 48% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.13 mg

10.4%

Riboflavin

Raw Lotus Seeds have 0.13483146067416 mg of Vitamin B2 per 300 calories, which is 10.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.45 mg

9.04%

Niacin, nicotinic acid, niacinamide

Raw Lotus Seeds have 1.4460674157303 mg of Vitamin B3 per 300 calories, which is 9.04% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.77 mg

15.4%

Pantothenic acid

Raw Lotus Seeds have 0.7685393258427 mg of Vitamin B5 per 300 calories, which is 15.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.57 mg

43.6%

Pyridoxine

Raw Lotus Seeds have 0.56629213483146 mg of Vitamin B6 per 300 calories, which is 43.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B994 μg

23.6%

Folates and Folic Acid

Raw Lotus Seeds have 94.38202247191 μg of Vitamin B9 per 300 calories, which is 23.6% 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 300 calories, 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 300 calories, 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 300 calories, 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

Calcium148 mg

15%

Raw Lotus Seeds have 148.31460674157 mg of Calcium per 300 calories, which is 15% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.32 mg

35.2%

Raw Lotus Seeds have 0.31685393258427 mg of Copper per 300 calories, which is 35.2% 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

Iron3.2 mg

40%

Raw Lotus Seeds have 3.2022471910112 mg of Iron per 300 calories, which is 40% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium189 mg

45%

Raw Lotus Seeds have 188.76404494382 mg of Magnesium per 300 calories, which is 45% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese2.1 mg

91%

Raw Lotus Seeds have 2.0932584269663 mg of Manganese per 300 calories, which is 91% 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

Phosphorus566 mg

81%

Raw Lotus Seeds have 566.29213483146 mg of Phosphorus per 300 calories, which is 81% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1237 mg

36.4%

Raw Lotus Seeds have 1237.0786516854 mg of Potassium per 300 calories, which is 36.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium

No information available

Sodium3.37 mg

0.22%

Raw Lotus Seeds have 3.3707865168539 mg of Sodium per 300 calories, which is 0.22% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.94 mg

8.6%

Raw Lotus Seeds have 0.9438202247191 mg of Zinc per 300 calories, which is 8.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water260 g

Raw Lotus Seeds have 259.55056179775 g of Water per 300 calories, which is 7% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw Lotus Seeds:

300 calories 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 300 calories of Raw Lotus Seeds:

300 calories 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 300 calories of Raw Lotus Seeds:

300 calories 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 300 calories of Lotus Seeds

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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