Lotus seeds Seeds Nutrition Facts


100 grams of Lotus seeds Seeds contain 332 calories, the 17% of your total daily needs.

Lotus seeds Seeds have 0 milligrams of Cholesterol and 1.97 grams of fat.

100 grams of Lotus seeds Seeds contain 64.47 grams of carbohydrates, is fiber-free, 15.41 grams of protein, 5 milligrams of sodium, and 14.16 grams of water

It also contains some important vitamins you can see below: Vitamin B-9 (104 mg), Vitamin A (50 IU) or Vitamin B-3 (1.6 mg).

Nutrients in Lotus seeds Seeds

Energy

332 kcal

100 grams of Lotus seeds Seeds have the 17% of your total daily calorie needs: 332 calories.

Carbohydrates

64.47 gr

An average adults needs 300 grams of carbohydrates per day. 100 grams of Lotus seeds Seeds have 64.47 gr of carbohydrates, the 21% of your total daily needs.

Sugars

0 mg

Lotus seeds Seeds is sugar-free

Dietary fiber

0 g

Lotus seeds Seeds is fiber-free

Sodium

5 mg

An average adults needs 2,400 mg.of sodium per day. 100 grams of Lotus seeds Seeds have 5 mg of salt, the 0% of your total daily needs.

Water

14.16 g

100 grams of Lotus seeds Seeds contain 14.16 grams of water, the 14.2% of the total weight.

Protein

15.41 g

An average adults needs 50 grams of protein per day. 100 grams of Lotus seeds Seeds have 15.41 gr of protein, the 31% of your total daily needs.
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How many vitamins in Lotus seeds Seeds

Remember that vitamins are healthy substances that your body needs to develop and function properly. This section will help you make well-informed decisions about best sources of vitamins.

The essential vitamins present in Lotus seeds Seeds are: Vitamin B-9 (104 mg), Vitamin A (50 IU) and Vitamin B-3 (1.6 mg).

Vitamin A

50 IU

Preformed vitamin A, also called Retinol, is found in animal products and has multiple functions: maintain healthy immune function, normal vision, Cell growth, Gene transcription and protein formation, Skin health, etc. 100 grams of Lotus seeds Seeds contains 50 IU of Vitamin A, that’s the 2% of the daily recommended value for an adult.

Vitamin B-6

1 mg

Vitamin B6 is commonly referred to as pyridoxine. It is responsible for creating serotonin and norepinephrine in the brain and plays a key role in synthesizing antibodies and forming red blood cells.
1 milligrams of Vitamin B6 can be found on every 100 grams of Lotus seeds Seeds, the 31% of the total daily recommended Vitamin B-6 intake.

Vitamin B-1

0.64 mg

Vitamin B1 is one of the eight water-soluble B vitamins. it plays an essential role in the production of energy from food, the conduction of nerve impulses and synthesis of nucleic acids. 100 grams of Lotus seeds Seeds contains 0.64 milligrams of Vitamin B-1, that’s the 43% of the daily recommended value for an adult.

Vitamin B-2

0.15 mg

The main functions of vitamin B2 (riboflavin) are connected to its role as a helper the body to convert vitamin B6 and vitamin B9 into active forms, neutralize ‘free radicals’ that can damage cells and produce energy converting food into glucose. In 100 grams of Lotus seeds Seeds, you can find 0.15 milligrams of Vitamin B-2. It provides the 9% of the daily recommended value for the average adult.

Vitamin B-3

1.6 mg

Vitamin B3 is one of the water-soluble B vitamins. It is also known as niacin (nicotinic acid) and plays an important role in the disease risk reduction of diseases like Cancer and Diabetes. In 100 grams of Lotus seeds Seeds, you can find 1.6 milligrams of Vitamin B-3. It provides the 8% of the daily recommended value for the average adult.

Vitamin B-5

0.85 mg

Vitamin B5 is known as pantothenic, is really nice strengthening the immune system, enhance the level of hemoglobin in the human body and assists the liver in metabolizing toxic substances. 100 grams of Lotus seeds Seeds contains 0.85 milligrams of Vitamin B-5, that’s the 9% of the daily recommended value for an adult.

Vitamin B-9

104 µg

Folic acid (Vitamin B9) is essential for the proper functioning of the body and healthy living. It plays an important role in maintaining healthy digestive system, hair, skin, kidneys and eyes. 100 grams of Lotus seeds Seeds contains 104 micrograms of Vitamin B-9, that’s the 26% of the daily recommended value for an adult.
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Minerals in Lotus seeds Seeds

The body uses minerals to perform many different functions -from building strong bones to transmitting nerve impulses-. Just like vitamins, minerals help your body grow, develop, and stay healthy.

Phosphorus (626 mg), Magnesium (210 mg) and Calcium (163 mg) are some of the minerals present in Lotus seeds Seeds.


Calcium

163 mg

This vital mineral is best known to strengthen bones, teeth, the heart, and slash your risk of developing a number of diseases like hypertension or seizures. In 100 grams of Lotus seeds Seeds, you can find 163 milligrams of calcium. It provides the 16% of the daily recommended value for the average person.

Iron

3.53 mg

Iron is an essential element for almost all living organisms as it participates in a wide variety of highly complex metabolic processes including deoxyribonucleic acid (DNA) synthesis, and oxygen/electron transport. 100 grams of Lotus seeds Seeds contains 3.53 milligrams of iron, that’s the 20% of the daily recommended value for one person.

Potassium

1,368 mg

An adequate intake of potassium is important to maintain normal body growth, control the acid-base balance, build proteins, regulate digestive functioning, build muscle, and control the electrical activity of the heart. 1,368 milligrams of potassium can be found on every 100 grams of Lotus seeds Seeds, the 29% of the total daily recommended potassium intake.

Magnesium

210 mg

Magnesium is an essential element for energy storage in the body’s cells. This mineral provides energy for almost all metabolic processes, being necessary for more than 300 chemical reactions in the human body. In 100 grams of Lotus seeds Seeds, you can find 210 milligrams of magnesium. It provides the 53% of the daily recommended value for the average adult.

Phosphorus

626 mg

Next to calcium, phosphorus is the most abundant mineral in the body and an important role in activities for different body parts like the brain, kidney, heart and blood. Health benefits of phosphorous include cellular repair, protein formation, hormonal balance, improved digestion, proper nutrient utilization, and healthy bone formation. 626 milligrams of phosphorus can be found on every 100 grams of Lotus seeds Seeds, the 63% of the total daily recommended phosphorus intake.

Sodium

5 mg

The optimal sodium intake allows the creation of electrolytes and an essential ion present in the extracellular fluid (ECF). However, high levels of sodium in the body are associated with high blood pressure and hypertension. 100 grams of Lotus seeds Seeds contains 5 milligrams of sodium, that’s the 0% of the daily recommended value for one person.

Zinc

1.05 mg

Zinc is an really vital mineral for the human body as it helps in regulation of the cells production in the immune system. The health benefits of Zinc include reduction of stress levels, control of diabetes, digestion, proper functioning of immune system, and energy metabolism. 100 grams of Lotus seeds Seeds contains 1.05 milligrams of zinc, that’s the 7% of the daily recommended value for one person.

Copper

0.35 mg

Copper is an essential trace mineral present in all body tissues. This Mineral regulate various physiologic pathways, such as iron metabolism, connective tissue maturation, neurotransmission and energy production. 0.35 milligrams of copper can be found on every 100 grams of Lotus seeds Seeds, the 18% of the total daily recommended copper intake.

Manganese

2.31 mg

Manganese mineral is important in the healthy bone structure metabolism and formation -helping to create essential enzymes for building bones- play a key role in the proper functioning of the thyroid gland. 2.31 milligrams of manganese can be found on every 100 grams of Lotus seeds Seeds, the 116% of the total daily recommended manganese intake.
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Calories in Lotus seeds Seeds

To maintain body functions, an average adult needs 2,000 calories per day. In 100 grams of Lotus seeds Seeds you have 332 calories, the 17% of your total daily needs.

Calories

332 Kcal

In addition to age, the estimated amounts of calories needed to maintain calorie balance for three different levels of physical activity.
A Moderately Active men aged 15 to 45 years needs between 2,600 and 2,800 calories daily, while men aged 46 to 65 need 2,400 calories and aged 66 to 76+ need between 2,000 and 2,200.

Fats and Cholesterol

Total Fat

1.97 g

100 grams of Lotus seeds Seeds contain the 3% of your total daily needs: 1.97 grams of total fat.
Considering Humans Convert 30% of total calories to grams of fat, an average adult needs 65 grams fat per day to maintain bodily functions, equivalent to 2000 calories/day, the recommended amount to maintain a healthy body weight.

Cholesterol

0 mg

Limit your average daily cholesterol intake to 300 milligrams per day, or less than 200 mg per day if you are at a high risk of cardiovascular disease.

Saturated Fat

According to the American Heart Association, a diet high in saturated fat can dramatically raise your cholesterol, increasing your risk of heart disease. We recommend limiting your daily saturated fat intake to less than 13 grams.

Saturated Fat

0.33 g

100 grams of Lotus seeds Seeds contain the2 of your total daily needs saturated fat, exactly 0.33 grams.

Monounsaturated fatty acids

0.38 g

Polyunsaturated fatty acids

1.16 g

Data Facts Table of Lotus seeds Seeds

  per 100gr Daily value
NUTRIENTS
Energy 332 kcal 17 %
Total fat 1.97 g 3 %
Carbohydrates 64.47 gr 21 %
Cholesterol 0 mg 0 %
Sodium 5 mg 0 %
Water 14.16 mg 14.2 %
Protein 15.41 g 31 %
VITAMINS
Vitamin A 50 IU 2 %
Vitamin B-6 1 mg 31 %
Vitamin B-12 - -
Vitamin C - -
Vitamin D - -
Vitamin E - -
Vitamin K - -
Vitamin B-1 0.64 µg 43 %
Vitamin B-2 0.15 mg 9 %
Vitamin B-3 1.6 mg 8 %
Vitamin B-5 0.85 mg 9 %
Vitamin B-9 104 mg 26 %
MINERALS
Calcium 163 mg 16 %
Iron 3.53 mg 20 %
Potassium 1,368 mg 29 %
Phosphorus   626 mg 63 %
Sodium 5 mg 0 %
Zinc 1.05 mg 7 %
Copper 0.35 mg 18 %
Fluorine - -
Manganese   2.31 mg 116 %
Selenium - -