Comparing Nutrients in 100 calories Hemp Seeds VS Lotus Seeds

Weight per 100 calories

• Hemp Seeds: 18g
• Lotus Seeds: 30g

Hemp Seeds have 1.7 times more energy per 100g than Lotus Seeds. It has very high energy density when compared to other foods. Dried Lotus Seeds having high energy density.

Which food has more nutrients per 100 calories - Hemp Seeds or Lotus Seeds?

Macros Ratio

	Protein	Fat	Carbs
Hemp Seeds	21%	73%	6%
Lotus Seeds	18%	5%	77%

Macro Nutrients

	Hemp Seeds	Lotus Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.1% 8.8g	0.61% 0.59g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.83g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	113% 1.8g	1.92% 0.031g	1.6g per day for Men 19-50 years
Omega 6	29.2% 4.97g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	1.2% 1.57g	15% 19.4g	130g per day for Men 19-50 years
Sugars	0.37% 0.27g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.077% 0.056g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 0.036g	NA	g per day for Men 19-50 years
Sucrose	% 0.15g	NA	g per day for Men 19-50 years
Fiber	1.9% 0.72g	NA	38g per day for Men 19-50 years
Protein	10% 5.7g	8.3% 4.64g	56g per day for Men 19-50 years

Vitamins

	Hemp Seeds	Lotus Seeds	Recommended Dietary Allowance
Vitamin A	0.02% 0.18μg	0.1% 0.9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.2% 0.23mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.96% 0.052mg	3.48% 0.045mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.66mg	3% 0.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.13% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.35% 0.11mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.97% 20μg	7.83% 31.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.1% 0.09mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.96% 0.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.89% 1.07μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hemp Seeds	Lotus Seeds	Recommended Dietary Allowance
Calcium	1.27% 12.7mg	4.9% 49mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	11.7% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	18% 1.44mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	30% 127mg	15% 63.3mg	420mg per day for Men 19-50 years
Manganese	59.8% 1.37mg	30.4% 0.7mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	42.6% 298mg	27% 189mg	700mg per day for Men 19-50 years
Potassium	6.4% 217mg	12% 412mg	3400mg per day for Men 19-50 years
Selenium	8.5% 4.67μg	NA	55μg per day for Men 19-50 years
Sodium	0.06% 0.9mg	0.1% 1.5mg	1500mg per day for Men 19-50 years
Zinc	16.3% 1.8mg	2.88% 0.32mg	11mg per day for Men 19-50 years
Water	0.024% 0.9g	0.12% 4.27g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Hemp Seeds vs Lotus Seeds:

• Hulled Hemp Seeds have 3.5 times more Vitamin B3 than Dried Lotus Seeds.
• While Dried Lotus Seeds contain 1.7 times more Vitamin B6 and 1.6 times more Vitamin B9 than Hulled Hemp Seeds.
• Both Hulled Hemp Seeds and Dried Lotus Seeds have similar amounts of Vitamin B1 and Vitamin B2 per 100 kcal.
• Both Hulled Hemp Seeds as well as Dried Lotus Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Hemp Seeds vs Lotus Seeds:

• Hulled Hemp Seeds have 2.7 times more Copper, 1.4 times more Iron, 2 times more Magnesium, 2 times more Manganese, 1.6 times more Phosphorus and 5.7 times more Zinc than Dried Lotus Seeds.
• While Dried Lotus Seeds contain 3.9 times more Calcium and 1.9 times more Potassium than Hulled Hemp Seeds.

Comparison of macro-nutrients per 100 calories:

• Hulled Hemp Seeds have 14.9 times more Fat, 8.4 times more Saturated Fat, 59 times more Omega 3, 15.5 times more Omega 6 and 1.2 times more Protein than Dried Lotus Seeds.
• While Dried Lotus Seeds contain 12.4 times more Carbohydrate than Hulled Hemp Seeds.
• Both Hulled Hemp Seeds and Dried Lotus Seeds have similar amounts of Energy per 100 kcal.
• Both Hulled Hemp Seeds as well as Dried Lotus Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.