BNI™ 046.22-fb: Seeds, lotus seeds, dried (USDA)

dietBNI™ 46.22-fb: Seeds, lotus seeds, dried, USDA, 2012.

Lotus seeds.


Nutrition information (100g)
Actual g Actual Kcal Actual % Ideal % Ideal Kcal Ideal g
Protein 15.4 61.6 18.2 20.0 67.5 16.9
Carbohydrate 64.5 258.0 76.4 55.0 185.7 46.4
Sugar 0.0* 0.0 0.0 < 10.0 < 33.8 < 8.4
Fat 2.0 18.0 5.3 25.0 84.4 9.4
Saturated fat 0.3 2.7 0.8 < 10.0 < 33.8 < 3.8
Fiber 0.0* - 0.0 16.9 - 5.1
Sodium 0.005 - 0.3 < 16.9 - < 0.338
Misc 18.1 - - - - 21.9
Total 100.0 337.6 100.0 100.0 337.6 100.0
kJul - 1412.5 - - 1412.5 -
(*) Sugar and fiber content not provided on the nutrition report. Estimated from [*### Hang Tai lotus nuts brown].
Nutritional balance (100g)
(good) Adequate in protein
x (bad) Extremely high in carbohydrate
(good) Very low in sugar
x (bad) Extremely low in fat
(good) Very low in saturated fat
x (bad) Extremely low in fiber
(good) Extremely low in sodium
75% *
70% *
65% *
60% *
55% *
50% *
45% *
40% *
35% *
30% *
25% *
20% * *
15% * *
10% * *
5%   * * *
mid p c f fb
max s sf na
5%  
10%
15%   
ideal % = grey cells; actual % = asterisk (*)
Serving analysis (serving size = 28.0 grams )
grams per serving = 28.0 grams
*
small snack large snack small meal large meal
(133 kcal) (266 kcal) (400 kcal) (600 kcal)
* * *
kcal per serving = 94.5 kcal
Balance simulation for this food (serving size = 28.0 grams ) Original BNI 46.22
Add now or next meal 1.4 g fiber Reduce BNI to 29.34
- 0.0 mg sodium -
Both reduce BNI to 29.34
- 0.0 excess kcal protein
- 0.0 excess kcal sugar
Burn out 13.9 excess kcal other carbs
- 0.0 excess kcal saturated fat
- 0.0 excess kcal other fats
Burn out a total of 13.9 kcal Reduce BNI to 31.55
Burn those kcal out doing… 277 steps
or 5 minutes slow walking (~3.2km/h)
or 3 minutes fast walking (~5.6km/h)
or 1 minutes jogging (~8km/h)
or 3 minutes leisure cycling (<16km/h)
or 2 minutes swimming
or 1 minutes stair treadmill
Reduce kcal to 80.7 kcal per serving All reduce BNI to 14.67
80.7 kcal = energy for approximately 48 minutes (~ 0.8 hours)

Author

Jose D PEREZGONZALEZ (2013). Massey University, New Zealand (JDPerezgonzalezJDPerezgonzalez).


Disclaimer: Nutrition information is based on data provided on a product's nutrition information label or collected from a database (such as USDA). These data may only be averages, or may be incomplete. The BNI™ rating is based on an analysis of macronutrients and sodium and does not consider other nutrients that may be important. The BNI™ rating is also based on average reference intakes (Ideal values) which may vary from the recommended intakes for your country. Ideal values are for adults, and are based on a 2,000 kcal diet. Nutrition results are for research purposes, and should be considered editorial opinions given without warranty, and are not intended to replace the advice of a dietitian or health-care professional. BNI™, the Balanced Nutrition Index™, INE™ and el Índice de Nutrición Equilibrada™ are trademarks, and the associated formula and ratings are copyrighted material and may not be used for commercial purposes.


© Jose D. Pérezgonzález. All rights reserved.

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