Nutrients in 5 ounces of Lotus Root

Raw Lotus Root (Nelumbo nucifera).

Macros Ratio

Protein Fat Carbs

13%

86%

5 oz ▼

Macro Nutrients

Lotus Root

Energy105 kcal

3.6%

Raw Lotus Root have 104.89315 kcal of Energy per 5 ounces, which is 3.6% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.14 g

0.15%

Raw Lotus Root have 0.1417475 g of Fat per 5 ounces, which is 0.15% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.043 g

0.13%

Raw Lotus Root have 0.04252425 g of Saturated Fat per 5 ounces, which is 0.13% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.009 g

0.53%

Raw Lotus Root have 0.00850485 g of Omega 3 per 5 ounces, which is 0.53% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.02 g

0.12%

Raw Lotus Root have 0.01984465 g of Omega 6 per 5 ounces, which is 0.12% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Lotus Root have 0 mg of Cholesterol per 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate24.4 g

18.8%

Raw Lotus Root have 24.42309425 g of Carbohydrate per 5 ounces, which is 18.8% 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

Fiber6.95 g

18.3%

Raw Lotus Root have 6.9456275 g of Fiber per 5 ounces, which is 18.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein3.7 g

6.6%

Raw Lotus Root have 3.685435 g of Protein per 5 ounces, which is 6.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Lotus Root

Vitamin A0 μg

RAE, retinol activity equivalents

Raw Lotus Root have 0 μg of Vitamin A per 5 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.23 mg

19%

Thiamine

Raw Lotus Root have 0.226796 mg of Vitamin B1 per 5 ounces, which is 19% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.31 mg

24%

Riboflavin

Raw Lotus Root have 0.3118445 mg of Vitamin B2 per 5 ounces, which is 24% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.57 mg

3.54%

Niacin, nicotinic acid, niacinamide

Raw Lotus Root have 0.56699 mg of Vitamin B3 per 5 ounces, which is 3.54% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.53 mg

10.7%

Pantothenic acid

Raw Lotus Root have 0.534388075 mg of Vitamin B5 per 5 ounces, which is 10.7% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.37 mg

28%

Pyridoxine

Raw Lotus Root have 0.36570855 mg of Vitamin B6 per 5 ounces, which is 28% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B918.4 μg

4.6%

Folates and Folic Acid

Raw Lotus Root have 18.427175 μg of Vitamin B9 per 5 ounces, which is 4.6% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Lotus Root have 0 μg of Vitamin B12 per 5 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C62.4 mg

69.3%

Ascorbic acid

Raw Lotus Root have 62.3689 mg of Vitamin C per 5 ounces, which is 69.3% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Lotus Root have 0 IU of Vitamin D per 5 ounces, 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 Root

Calcium63.8 mg

6.38%

Raw Lotus Root have 63.786375 mg of Calcium per 5 ounces, which is 6.38% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.36 mg

40.5%

Raw Lotus Root have 0.364291075 mg of Copper per 5 ounces, which is 40.5% 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

Iron1.64 mg

20.6%

Raw Lotus Root have 1.644271 mg of Iron per 5 ounces, which is 20.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium32.6 mg

7.76%

Raw Lotus Root have 32.601925 mg of Magnesium per 5 ounces, which is 7.76% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.37 mg

16%

Raw Lotus Root have 0.369960975 mg of Manganese per 5 ounces, which is 16% 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

Phosphorus142 mg

20.2%

Raw Lotus Root have 141.7475 mg of Phosphorus per 5 ounces, which is 20.2% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium788 mg

23%

Raw Lotus Root have 788.1161 mg of Potassium per 5 ounces, which is 23% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.99 μg

1.8%

Raw Lotus Root have 0.9922325 μg of Selenium per 5 ounces, which is 1.8% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium56.7 mg

3.78%

Raw Lotus Root have 56.699 mg of Sodium per 5 ounces, which is 3.78% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.55 mg

5.03%

Raw Lotus Root have 0.55281525 mg of Zinc per 5 ounces, which is 5.03% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water112 g

3.03%

Raw Lotus Root have 112.1222725 g of Water per 5 ounces, which is 3.03% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 5 ounces of Raw Lotus Root:

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

Minerals in 5 ounces of Raw Lotus Root:

5 ounces of Lotus Root is an excellent source of Copper, Iron, Phosphorus and Potassium.
It has a good amount of Magnesium and Manganese.
It also has some Calcium, Sodium and Zinc.
The product has trace amounts of Selenium.

Macronutrients in 5 ounces of Raw Lotus Root:

5 ounces of Lotus Root has a good amount of Carbohydrate and Fiber.
It has some Protein.
It has no Fat, Saturated Fat, Omega 3 and Omega 6.

Compare Raw Lotus Root with:

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

Food Info

Nutrients in 5 ounces of Lotus Root

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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