Nutrients in 100 calories of Lotus Seeds

Raw Lotus Seeds (Nelumbo spp.).

Weight per 100 Calories

Lotus Seeds

112g

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

Macros Ratio

Protein Fat Carbs

18%

77%

100 kcal ▼

Macro Nutrients

Lotus Seeds

Energy100 kcal

3.45%

Raw Lotus Seeds have 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.6 g

0.61%

Raw Lotus Seeds have 0.59550561797753 g of Fat per 100 calories, which is 0.61% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.099 g

0.31%

Raw Lotus Seeds have 0.098876404494382 g of Saturated Fat per 100 calories, which is 0.31% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.03 g

1.9%

Raw Lotus Seeds have 0.030337078651685 g of Omega 3 per 100 calories, which is 1.9% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.32 g

1.9%

Raw Lotus Seeds have 0.32022471910112 g of Omega 6 per 100 calories, which is 1.9% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate19.4 g

15%

Raw Lotus Seeds have 19.415730337079 g of Carbohydrate per 100 calories, which is 15% 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

Protein4.64 g

8.3%

Raw Lotus Seeds have 4.6404494382022 g of Protein per 100 calories, which is 8.3% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Lotus Seeds

Vitamin A1.12 μg

0.12%

RAE, retinol activity equivalents

Raw Lotus Seeds have 1.123595505618 μg of Vitamin A per 100 calories, which is 0.12% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.19 mg

16%

Thiamine

Raw Lotus Seeds have 0.19213483146067 mg of Vitamin B1 per 100 calories, which is 16% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.045 mg

3.46%

Riboflavin

Raw Lotus Seeds have 0.044943820224719 mg of Vitamin B2 per 100 calories, which is 3.46% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.48 mg

Niacin, nicotinic acid, niacinamide

Raw Lotus Seeds have 0.48202247191011 mg of Vitamin B3 per 100 calories, which is 3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.26 mg

5.12%

Pantothenic acid

Raw Lotus Seeds have 0.2561797752809 mg of Vitamin B5 per 100 calories, which is 5.12% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.19 mg

14.5%

Pyridoxine

Raw Lotus Seeds have 0.18876404494382 mg of Vitamin B6 per 100 calories, which is 14.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B931.5 μg

7.87%

Folates and Folic Acid

Raw Lotus Seeds have 31.460674157303 μg of Vitamin B9 per 100 calories, which is 7.87% 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 100 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 100 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 100 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

Calcium49.4 mg

4.94%

Raw Lotus Seeds have 49.438202247191 mg of Calcium per 100 calories, which is 4.94% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.11 mg

11.7%

Raw Lotus Seeds have 0.10561797752809 mg of Copper per 100 calories, which is 11.7% 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

Iron1.07 mg

13.3%

Raw Lotus Seeds have 1.0674157303371 mg of Iron per 100 calories, which is 13.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium63 mg

15%

Raw Lotus Seeds have 62.921348314607 mg of Magnesium per 100 calories, which is 15% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.7 mg

30.3%

Raw Lotus Seeds have 0.69775280898876 mg of Manganese per 100 calories, which is 30.3% 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

Phosphorus189 mg

27%

Raw Lotus Seeds have 188.76404494382 mg of Phosphorus per 100 calories, which is 27% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium412 mg

12%

Raw Lotus Seeds have 412.3595505618 mg of Potassium per 100 calories, which is 12% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium

No information available

Sodium1.12 mg

0.075%

Raw Lotus Seeds have 1.123595505618 mg of Sodium per 100 calories, which is 0.075% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.31 mg

2.86%

Raw Lotus Seeds have 0.31460674157303 mg of Zinc per 100 calories, which is 2.86% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water86.5 g

2.34%

Raw Lotus Seeds have 86.516853932584 g of Water per 100 calories, which is 2.34% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 calories of Raw Lotus Seeds:

100 calories of Lotus Seeds has a good amount of Vitamin B1, Vitamin B6 and Vitamin B9.
It has some Vitamin B2, Vitamin B3 and Vitamin B5.
It has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 100 calories of Raw Lotus Seeds:

100 calories 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 100 calories of Raw Lotus Seeds:

100 calories of Lotus Seeds has a good amount of Carbohydrate and Protein.
While 100 calories of product has trace amounts of Omega 3 and Omega 6, it has no 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 100 calories of Lotus Seeds

Weight per 100 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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