Calorie content Lotus seeds, dried. Chemical composition and nutritional value.

Nutritional value and chemical composition.

The table shows the content of nutrients (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams edible part.
NutrientQuantityNorm**% of the norm in 100 g% of the norm in 100 kcal100% normal
Calorie value332 kCal1684 kCal19.7%5.9%507 g
Proteins15.41 g76 g20.3%6.1%493 g
Fats1.97 g56 g3.5%1.1%2843 g
Carbohydrates64.47 g219 g29.4%8.9%340 g
Water14.16 g2273 g0.6%0.2%16052 g
Ash3.99 g~
Vitamins
Vitamin A, RE3 μg900 μg0.3%0.1%30000 g
Vitamin B1, thiamine0.64 mg1.5 mg42.7%12.9%234 g
Vitamin B2, riboflavin0.15 mg1.8 mg8.3%2.5%1200 g
Vitamin B5, pantothenic0.851 mg5 mg17%5.1%588 g
Vitamin B6, pyridoxine0.629 mg2 mg31.5%9.5%318 g
Vitamin B9, folate104 μg400 μg26%7.8%385 g
Vitamin PP, NE1.6 mg20 mg8%2.4%1250 g
Macronutrients
Potassium, K1368 mg2500 mg54.7%16.5%183 g
Calcium, Ca163 mg1000 mg16.3%4.9%613 g
Magnesium, Mg210 mg400 mg52.5%15.8%190 g
Sodium, Na5 mg1300 mg0.4%0.1%26000 g
Sulfur, S154.1 mg1000 mg15.4%4.6%649 g
Phosphorus, P626 mg800 mg78.3%23.6%128 g
Trace Elements
Iron, Fe3.53 mg18 mg19.6%5.9%510 g
Manganese, Mn2.318 mg2 mg115.9%34.9%86 g
Copper, Cu350 μg1000 μg35%10.5%286 g
Zinc, Zn1.05 mg12 mg8.8%2.7%1143 g
Essential Amino Acids
Arginine *1.262 g~
valine0.991 g~
Histidine *0.43 g~
Isoleucine0.765 g~
leucine1.215 g~
lysine0.985 g~
methionine0.267 g~
threonine0.747 g~
tryptophan0.221 g~
phenylalanine0.767 g~
Replaceable amino acids
alanine0.892 g~
Aspartic acid1.884 g~
glycine0.826 g~
Glutamic acid3.57 g~
Proline1.285 g~
serine0.939 g~
tyrosine0.375 g~
Cysteine0.201 g~
Saturated fatty acids
Saturated fatty acids0.33 gmax 18.7 г
14: 0 Myristic0.004 g~
16: 0 Palmitic0.288 g~
Monounsaturated fatty acids0.388 gmin 16.8 г2.3%0.7%
18: 1 Olein (omega-9)0.23 g~
20: 1 Gadoleic (omega-9)0.043 g~
22: 1 Erucova (omega-9)0.115 g~
Polyunsaturated fatty acids1.166 gfrom 11.2 to 20.610.4%3.1%
18: 2 Linoleic1.064 g~
18: 3 Linolenic0.102 g~
Omega-3 fatty acids0.102 gfrom 0.9 to 3.711.3%3.4%
Omega-6 fatty acids1.064 gfrom 4.7 to 16.822.6%6.8%
 

The energy value is 332 kcal.

  • cup = 32 g (106.2 kCal)
  • oz (42 medium seeds) = 28.35 g (94.1 kCal)
Lotus seeds, dried rich in vitamins and minerals such as: vitamin B1 – 42,7%, vitamin B5 – 17%, vitamin B6 – 31,5%, vitamin B9 – 26%, potassium – 54,7%, calcium – 16,3%, magnesium – 52,5%, phosphorus – 78,3%, iron – 19,6%, manganese – 115,9%, copper – 35%
  • Vitamin B1 is part of the most important enzymes of carbohydrate and energy metabolism, which provide the body with energy and plastic substances, as well as the metabolism of branched-chain amino acids. Lack of this vitamin leads to serious disorders of the nervous, digestive and cardiovascular systems.
  • Vitamin B5 participates in protein, fat, carbohydrate metabolism, cholesterol metabolism, the synthesis of a number of hormones, hemoglobin, promotes the absorption of amino acids and sugars in the intestine, supports the function of the adrenal cortex. Lack of pantothenic acid can lead to damage to the skin and mucous membranes.
  • Vitamin B6 participates in the maintenance of the immune response, inhibition and excitation processes in the central nervous system, in the conversion of amino acids, in the metabolism of tryptophan, lipids and nucleic acids, contributes to the normal formation of erythrocytes, maintenance of the normal level of homocysteine ​​in the blood. Insufficient intake of vitamin B6 is accompanied by a decrease in appetite, a violation of the condition of the skin, the development of homocysteinemia, anemia.
  • Vitamin B6 as a coenzyme, they participate in the metabolism of nucleic acids and amino acids. Folate deficiency leads to impaired synthesis of nucleic acids and protein, which results in inhibition of cell growth and division, especially in rapidly proliferating tissues: bone marrow, intestinal epithelium, etc. Insufficient consumption of folate during pregnancy is one of the causes of prematurity, malnutrition, congenital malformations and developmental disorders of the child. A strong association has been shown between folate and homocysteine ​​levels and the risk of cardiovascular disease.
  • potassium is the main intracellular ion that takes part in the regulation of water, acid and electrolyte balance, participates in the processes of nerve impulses, pressure regulation.
  • Calcium is the main component of our bones, acts as a regulator of the nervous system, participates in muscle contraction. Calcium deficiency leads to demineralization of the spine, pelvic bones and lower extremities, increases the risk of osteoporosis.
  • Magnesium participates in energy metabolism, synthesis of proteins, nucleic acids, has a stabilizing effect on membranes, is necessary to maintain homeostasis of calcium, potassium and sodium. Lack of magnesium leads to hypomagnesemia, an increased risk of developing hypertension, heart disease.
  • Phosphorus takes part in many physiological processes, including energy metabolism, regulates acid-base balance, is a part of phospholipids, nucleotides and nucleic acids, is necessary for the mineralization of bones and teeth. Deficiency leads to anorexia, anemia, rickets.
  • Iron is a part of proteins of various functions, including enzymes. Participates in the transport of electrons, oxygen, ensures the course of redox reactions and activation of peroxidation. Insufficient consumption leads to hypochromic anemia, myoglobin-deficient atony of skeletal muscles, increased fatigue, myocardiopathy, atrophic gastritis.
  • Manganese participates in the formation of bone and connective tissue, is part of the enzymes involved in the metabolism of amino acids, carbohydrates, catecholamines; essential for the synthesis of cholesterol and nucleotides. Insufficient consumption is accompanied by a slowdown in growth, disorders in the reproductive system, increased fragility of bone tissue, disorders of carbohydrate and lipid metabolism.
  • Copper is a part of enzymes with redox activity and involved in iron metabolism, stimulates the absorption of proteins and carbohydrates. Participates in the processes of providing the tissues of the human body with oxygen. The deficiency is manifested by disorders in the formation of the cardiovascular system and skeleton, the development of connective tissue dysplasia.
Tags: calorie content 332 kcal, chemical composition, nutritional value, vitamins, minerals, what is the use of lotus seeds, dried, calories, nutrients, useful properties of lotus seeds, dried

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