Nutrients in 500 calories of Lotus Seeds

Raw Lotus Seeds (Nelumbo spp.).

Weight per 500 Calories

Lotus Seeds

562g

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

Macros Ratio

Protein Fat Carbs

18%

77%

500 kcal ▼

Macro Nutrients

Lotus Seeds

Energy500 kcal

17.2%

Raw Lotus Seeds have 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat2.98 g

3.07%

Raw Lotus Seeds have 2.9775280898876 g of Fat per 500 calories, which is 3.07% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.49 g

1.54%

Raw Lotus Seeds have 0.49438202247191 g of Saturated Fat per 500 calories, which is 1.54% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.15 g

9.5%

Raw Lotus Seeds have 0.15168539325843 g of Omega 3 per 500 calories, which is 9.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 61.6 g

9.4%

Raw Lotus Seeds have 1.6011235955056 g of Omega 6 per 500 calories, which is 9.4% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate97 g

74.7%

Raw Lotus Seeds have 97.078651685393 g of Carbohydrate per 500 calories, which is 74.7% 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

Protein23.2 g

41.4%

Raw Lotus Seeds have 23.202247191011 g of Protein per 500 calories, which is 41.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Lotus Seeds

Vitamin A5.6 μg

0.62%

RAE, retinol activity equivalents

Raw Lotus Seeds have 5.6179775280899 μg of Vitamin A per 500 calories, which is 0.62% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.96 mg

80%

Thiamine

Raw Lotus Seeds have 0.96067415730337 mg of Vitamin B1 per 500 calories, which is 80% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.22 mg

17.3%

Riboflavin

Raw Lotus Seeds have 0.2247191011236 mg of Vitamin B2 per 500 calories, which is 17.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.4 mg

15%

Niacin, nicotinic acid, niacinamide

Raw Lotus Seeds have 2.4101123595506 mg of Vitamin B3 per 500 calories, which is 15% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.3 mg

25.6%

Pantothenic acid

Raw Lotus Seeds have 1.2808988764045 mg of Vitamin B5 per 500 calories, which is 25.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.94 mg

72.6%

Pyridoxine

Raw Lotus Seeds have 0.9438202247191 mg of Vitamin B6 per 500 calories, which is 72.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9157 μg

39.3%

Folates and Folic Acid

Raw Lotus Seeds have 157.30337078652 μg of Vitamin B9 per 500 calories, which is 39.3% 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 500 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 500 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 500 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

Calcium247 mg

24.7%

Raw Lotus Seeds have 247.19101123596 mg of Calcium per 500 calories, which is 24.7% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.53 mg

58.7%

Raw Lotus Seeds have 0.52808988764045 mg of Copper per 500 calories, which is 58.7% 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

Iron5.34 mg

66.7%

Raw Lotus Seeds have 5.3370786516854 mg of Iron per 500 calories, which is 66.7% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium315 mg

75%

Raw Lotus Seeds have 314.60674157303 mg of Magnesium per 500 calories, which is 75% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese3.5 mg

152%

Raw Lotus Seeds have 3.4887640449438 mg of Manganese per 500 calories, which is 152% 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

Phosphorus944 mg

135%

Raw Lotus Seeds have 943.8202247191 mg of Phosphorus per 500 calories, which is 135% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2062 mg

60.6%

Raw Lotus Seeds have 2061.797752809 mg of Potassium per 500 calories, which is 60.6% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium

No information available

Sodium5.6 mg

0.37%

Raw Lotus Seeds have 5.6179775280899 mg of Sodium per 500 calories, which is 0.37% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.57 mg

14.3%

Raw Lotus Seeds have 1.5730337078652 mg of Zinc per 500 calories, which is 14.3% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water433 g

11.7%

Raw Lotus Seeds have 432.58426966292 g of Water per 500 calories, which is 11.7% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Raw Lotus Seeds:

500 calories of Lotus Seeds has outstanding amounts of Vitamin B1.
It is an excellent source of Vitamin B5, Vitamin B6 and Vitamin B9.
It also has a good amount of Vitamin B2 and Vitamin B3.
It has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 500 calories of Raw Lotus Seeds:

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

Macronutrients in 500 calories of Raw Lotus Seeds:

500 calories of Lotus Seeds is an excellent source of Carbohydrate and Protein.
It has a good amount of Omega 3 and Omega 6.
It also has some Fat.
The product has trace amounts of Saturated Fat.

Compare Raw Lotus Seeds with:

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

Food Info

Nutrients in 500 calories of Lotus Seeds

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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