Comparing Nutrients in 14 ounces Lotus Seeds VS Roasted Sesame Seeds

Macros Ratio

	Protein	Fat	Carbs
Lotus Seeds	18%	5%	77%
Roasted Sesame Seeds	11%	72%	17%

Macro Nutrients

	Lotus Seeds	Roasted Sesame Seeds	Recommended Dietary Allowance
Energy	45.4% 1318kcal	77.3% 2242kcal	2900kcal per day for Men 19-50 years
Fat	8.06% 7.8g	196% 191g	97g per day for Men 19-50 years
Saturated Fat	4.1% 1.3g	83.4% 26.7g	32g per day for Men 19-50 years
Omega 3	25.3% 0.4g	90% 1.44g	1.6g per day for Men 19-50 years
Omega 6	25% 4.22g	482% 82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	197% 256g	78.6% 102g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	146% 55.6g	38g per day for Men 19-50 years
Protein	109% 61g	120% 67.3g	56g per day for Men 19-50 years

Vitamins

	Lotus Seeds	Roasted Sesame Seeds	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	212% 2.54mg	266% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	76.6% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.7% 6.35mg	114% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67.6% 3.38mg	4.05% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	245% 3.2mg	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	103% 413μg	97% 389μg	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% 0mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lotus Seeds	Roasted Sesame Seeds	Recommended Dietary Allowance
Calcium	64.7% 647mg	393% 3925mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	1089% 9.8mg	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	175% 14mg	732% 58.6mg	8mg per day for Men 19-50 years
Magnesium	198% 833mg	336% 1413mg	420mg per day for Men 19-50 years
Manganese	400% 9.2mg	431% 9.9mg	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	355% 2485mg	362% 2532mg	700mg per day for Men 19-50 years
Potassium	160% 5429mg	55.4% 1885mg	3400mg per day for Men 19-50 years
Selenium	NA	248% 137μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	38% 4.17mg	258% 28.4mg	11mg per day for Men 19-50 years
Water	1.5% 56.2g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Lotus Seeds VS Roasted Sesame Seeds per 14 oz

Compare the macro and micronutrient content in 14 oz of Lotus Seeds versus 14 oz of Roasted Sesame Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Lotus Seeds vs Roasted Sesame Seeds:

• 14 ounces of Lotus Seeds have 16.7 times more Vitamin B5 than Roasted Sesame Seeds.
• While 14 oz of Roasted Whole Sesame Seeds contain 1.3 times more Vitamin B1, 1.7 times more Vitamin B2, 2.9 times more Vitamin B3 and 1.3 times more Vitamin B6 than Dried Lotus Seeds.
• Both Lotus Seeds and Roasted Sesame Seeds provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Roasted Sesame Seeds have insufficient amounts of Vitamin B5
• Both Dried Lotus Seeds as well as Roasted Whole Sesame Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Lotus Seeds vs Roasted Sesame Seeds:

• 14 ounces of Lotus Seeds have 2.9 times more Potassium than Roasted Sesame Seeds.
• While 14 oz of Roasted Whole Sesame Seeds contain 6.1 times more Calcium, 7.1 times more Copper, 4.2 times more Iron, 1.7 times more Magnesium and 6.8 times more Zinc than Dried Lotus Seeds.
• Both Lotus Seeds and Roasted Sesame Seeds contain similar levels of Manganese and Phosphorus per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Lotus Seeds have 2.5 times more Carbohydrate than Roasted Sesame Seeds.
• While 14 oz of Roasted Whole Sesame Seeds contain 1.7 times more Energy, 24.4 times more Fat, 20.4 times more Saturated Fat, 3.6 times more Omega 3 and 19.4 times more Omega 6 than Dried Lotus Seeds.
• Both Lotus Seeds and Roasted Sesame Seeds offer comparable quantities of Protein per 14 ounces.