Nutrients in 7 ounces of Lotus Seeds

Raw Lotus Seeds (Nelumbo spp.).

Macros Ratio

Protein Fat Carbs

18%

77%

7 oz ▼

Macro Nutrients

Lotus Seeds

Energy177 kcal

6.1%

Raw Lotus Seeds have 176.617385 kcal of Energy per 7 ounces, which is 6.1% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.05 g

1.1%

Raw Lotus Seeds have 1.05176645 g of Fat per 7 ounces, which is 1.1% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.17 g

0.55%

Raw Lotus Seeds have 0.17463292 g of Saturated Fat per 7 ounces, which is 0.55% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.054 g

3.35%

Raw Lotus Seeds have 0.053580555 g of Omega 3 per 7 ounces, which is 3.35% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.57 g

3.33%

Raw Lotus Seeds have 0.565572525 g of Omega 6 per 7 ounces, which is 3.33% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate34.3 g

26.4%

Raw Lotus Seeds have 34.2915552 g of Carbohydrate per 7 ounces, which is 26.4% 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

Protein8.2 g

14.6%

Raw Lotus Seeds have 8.19584045 g of Protein per 7 ounces, which is 14.6% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Lotus Seeds

Vitamin A2 μg

0.22%

RAE, retinol activity equivalents

Raw Lotus Seeds have 1.984465 μg of Vitamin A per 7 ounces, which is 0.22% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.34 mg

28.3%

Thiamine

Raw Lotus Seeds have 0.339343515 mg of Vitamin B1 per 7 ounces, which is 28.3% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.079 mg

6.1%

Riboflavin

Raw Lotus Seeds have 0.0793786 mg of Vitamin B2 per 7 ounces, which is 6.1% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.85 mg

5.32%

Niacin, nicotinic acid, niacinamide

Raw Lotus Seeds have 0.851335485 mg of Vitamin B3 per 7 ounces, which is 5.32% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.45 mg

9.05%

Pantothenic acid

Raw Lotus Seeds have 0.45245802 mg of Vitamin B5 per 7 ounces, which is 9.05% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.33 mg

25.6%

Pyridoxine

Raw Lotus Seeds have 0.33339012 mg of Vitamin B6 per 7 ounces, which is 25.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B955.6 μg

14%

Folates and Folic Acid

Raw Lotus Seeds have 55.56502 μg of Vitamin B9 per 7 ounces, which is 14% 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 7 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 7 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 7 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

Calcium87.3 mg

8.73%

Raw Lotus Seeds have 87.31646 mg of Calcium per 7 ounces, which is 8.73% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.19 mg

20.7%

Raw Lotus Seeds have 0.18653971 mg of Copper per 7 ounces, which is 20.7% 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

Iron1.9 mg

23.6%

Raw Lotus Seeds have 1.88524175 mg of Iron per 7 ounces, which is 23.6% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium111 mg

26.5%

Raw Lotus Seeds have 111.13004 mg of Magnesium per 7 ounces, which is 26.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.23 mg

53.6%

Raw Lotus Seeds have 1.232352765 mg of Manganese per 7 ounces, which is 53.6% 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

Phosphorus333 mg

47.6%

Raw Lotus Seeds have 333.39012 mg of Phosphorus per 7 ounces, which is 47.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium728 mg

21.4%

Raw Lotus Seeds have 728.298655 mg of Potassium per 7 ounces, which is 21.4% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium

No information available

Sodium2 mg

0.13%

Raw Lotus Seeds have 1.984465 mg of Sodium per 7 ounces, which is 0.13% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.56 mg

5.05%

Raw Lotus Seeds have 0.5556502 mg of Zinc per 7 ounces, which is 5.05% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water153 g

4.13%

Raw Lotus Seeds have 152.803805 g of Water per 7 ounces, which is 4.13% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Raw Lotus Seeds:

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

Minerals in 7 ounces of Raw Lotus Seeds:

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

Macronutrients in 7 ounces of Raw Lotus Seeds:

7 ounces of Lotus Seeds is an excellent source of Carbohydrate.
It has a good amount of Protein.
It also has some Omega 3 and Omega 6.
While 7 ounces of product has trace amounts of Fat, 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 7 ounces of Lotus Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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