Nutrients in 5 ounces of Lotus Seeds

Raw Lotus Seeds (Nelumbo spp.).

Macros Ratio

Protein Fat Carbs

18%

77%

5 oz ▼

Macro Nutrients

Lotus Seeds

Energy126 kcal

4.35%

Raw Lotus Seeds have 126.155275 kcal of Energy per 5 ounces, which is 4.35% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.75 g

0.77%

Raw Lotus Seeds have 0.75126175 g of Fat per 5 ounces, which is 0.77% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.12 g

0.39%

Raw Lotus Seeds have 0.1247378 g of Saturated Fat per 5 ounces, which is 0.39% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.038 g

2.4%

Raw Lotus Seeds have 0.038271825 g of Omega 3 per 5 ounces, which is 2.4% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.4 g

2.38%

Raw Lotus Seeds have 0.403980375 g of Omega 6 per 5 ounces, which is 2.38% 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 5 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate24.5 g

19%

Raw Lotus Seeds have 24.493968 g of Carbohydrate per 5 ounces, which is 19% 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

Protein5.85 g

10.5%

Raw Lotus Seeds have 5.85417175 g of Protein per 5 ounces, which is 10.5% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Lotus Seeds

Vitamin A1.4 μg

0.16%

RAE, retinol activity equivalents

Raw Lotus Seeds have 1.417475 μg of Vitamin A per 5 ounces, which is 0.16% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.24 mg

20%

Thiamine

Raw Lotus Seeds have 0.242388225 mg of Vitamin B1 per 5 ounces, which is 20% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.057 mg

4.36%

Riboflavin

Raw Lotus Seeds have 0.056699 mg of Vitamin B2 per 5 ounces, which is 4.36% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.61 mg

3.8%

Niacin, nicotinic acid, niacinamide

Raw Lotus Seeds have 0.608096775 mg of Vitamin B3 per 5 ounces, which is 3.8% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.32 mg

6.46%

Pantothenic acid

Raw Lotus Seeds have 0.3231843 mg of Vitamin B5 per 5 ounces, which is 6.46% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.24 mg

18.3%

Pyridoxine

Raw Lotus Seeds have 0.2381358 mg of Vitamin B6 per 5 ounces, which is 18.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B939.7 μg

9.92%

Folates and Folic Acid

Raw Lotus Seeds have 39.6893 μg of Vitamin B9 per 5 ounces, which is 9.92% 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 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 C0 mg

Ascorbic acid

Raw Lotus Seeds have 0 mg of Vitamin C per 5 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 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 Seeds

Calcium62.4 mg

6.24%

Raw Lotus Seeds have 62.3689 mg of Calcium per 5 ounces, which is 6.24% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.13 mg

15%

Raw Lotus Seeds have 0.13324265 mg of Copper per 5 ounces, which is 15% 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

Iron1.35 mg

17%

Raw Lotus Seeds have 1.34660125 mg of Iron per 5 ounces, which is 17% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium79.4 mg

19%

Raw Lotus Seeds have 79.3786 mg of Magnesium per 5 ounces, which is 19% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.88 mg

38.3%

Raw Lotus Seeds have 0.880251975 mg of Manganese per 5 ounces, which is 38.3% 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

Phosphorus238 mg

34%

Raw Lotus Seeds have 238.1358 mg of Phosphorus per 5 ounces, which is 34% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium520 mg

15.3%

Raw Lotus Seeds have 520.213325 mg of Potassium per 5 ounces, which is 15.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium

No information available

Sodium1.4 mg

0.094%

Raw Lotus Seeds have 1.417475 mg of Sodium per 5 ounces, which is 0.094% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.4 mg

3.6%

Raw Lotus Seeds have 0.396893 mg of Zinc per 5 ounces, which is 3.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water109 g

2.95%

Raw Lotus Seeds have 109.145575 g of Water per 5 ounces, which is 2.95% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 5 ounces of Raw Lotus Seeds:

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

Minerals in 5 ounces of Raw Lotus Seeds:

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

Macronutrients in 5 ounces of Raw Lotus Seeds:

5 ounces of Lotus Seeds has a good amount of Carbohydrate and Protein.
While 5 ounces of product has trace amounts of Fat, Omega 3 and Omega 6, it has no Saturated Fat.

Compare Raw Lotus Seeds with:

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

Food Info

Nutrients in 5 ounces of Lotus Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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