Comparing Nutrients in 14 ounces Lotus Seeds VS Toasted Sesame Seeds with Salt

Macros Ratio

	Protein	Fat	Carbs
Lotus Seeds	18%	5%	77%
Toasted Sesame Seeds with Salt	11%	72%	17%

Macro Nutrients

	Lotus Seeds	Toasted Sesame Seeds with Salt	Recommended Dietary Allowance
Energy	12% 353kcal	77.6% 2250kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	196% 191g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	83.4% 26.7g	32g per day for Men 19-50 years
Omega 3	6.7% 0.11g	90% 1.44g	1.6g per day for Men 19-50 years
Omega 6	6.65% 1.13g	482% 82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.8% 68.6g	79.5% 103g	130g per day for Men 19-50 years
Sugars	NA	2.63% 1.9g	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	177% 67g	38g per day for Men 19-50 years
Protein	29.3% 16.4g	120% 67.3g	56g per day for Men 19-50 years

Vitamins

	Lotus Seeds	Toasted Sesame Seeds with Salt	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.6% 0.68mg	399% 4.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	135% 21.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.3% 0.67mg	44.6% 0.58mg	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	27.8% 111μg	95% 381μg	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	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lotus Seeds	Toasted Sesame Seeds with Salt	Recommended Dietary Allowance
Calcium	17.5% 175mg	52% 520mg	1000mg per day for Men 19-50 years
Copper	41.5% 0.37mg	643% 5.8mg	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	47% 3.77mg	386% 31mg	8mg per day for Men 19-50 years
Magnesium	53% 222mg	327% 1373mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	246% 5.66mg	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	95% 667mg	439% 3072mg	700mg per day for Men 19-50 years
Potassium	43% 1457mg	47.4% 1611mg	3400mg per day for Men 19-50 years
Selenium	NA	248% 137μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	156% 2334mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	369% 40.6mg	11mg per day for Men 19-50 years
Water	8.26% 306g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Lotus Seeds vs Toasted Sesame Seeds with Salt:

• Hulled Sesame Seed Kernels, Toasted with Salt contain 7 times more Vitamin B1, 11.7 times more Vitamin B2, 12.7 times more Vitamin B3, 3 times more Vitamin B5 and 3.4 times more Vitamin B9 than Raw Lotus Seeds.
• Both Raw Lotus Seeds and Hulled Sesame Seed Kernels, Toasted with Salt have similar amounts of Vitamin B6 per 14 oz.
• Both Raw Lotus Seeds as well as Hulled Sesame Seed Kernels, Toasted with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Lotus Seeds vs Toasted Sesame Seeds with Salt:

• Raw Lotus Seeds have 15.4 times more Water than Hulled Sesame Seed Kernels, Toasted with Salt.
• While Hulled Sesame Seed Kernels, Toasted with Salt contain 3 times more Calcium, 15.5 times more Copper, 8.2 times more Iron, 6.2 times more Magnesium, 2.3 times more Manganese, 4.6 times more Phosphorus, 588 times more Sodium and 36.5 times more Zinc than Raw Lotus Seeds.
• Both Raw Lotus Seeds and Hulled Sesame Seed Kernels, Toasted with Salt have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Hulled Sesame Seed Kernels, Toasted with Salt contain 6.4 times more Energy, 90.6 times more Fat, 76.4 times more Saturated Fat, 13.4 times more Omega 3, 72.5 times more Omega 6, 1.5 times more Carbohydrate and 4.1 times more Protein than Raw Lotus Seeds.
• Both Raw Lotus Seeds as well as Hulled Sesame Seed Kernels, Toasted with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.