Comparing Nutrients in 1 kilogram Hemp Seeds VS 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	191% 5530kcal	114% 3320kcal	2900kcal per day for Men 19-50 years
Fat	503% 488g	20.3% 19.7g	97g per day for Men 19-50 years
Saturated Fat	144% 46g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	6265% 100g	63.8% 1.02g	1.6g per day for Men 19-50 years
Omega 6	1615% 275g	62.6% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.7% 86.7g	496% 645g	130g per day for Men 19-50 years
Sugars	20.7% 15g	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	4.28% 3.1g	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	% 2g	NA	g per day for Men 19-50 years
Sucrose	% 8.5g	NA	g per day for Men 19-50 years
Fiber	105% 40g	NA	38g per day for Men 19-50 years
Protein	564% 316g	275% 154g	56g per day for Men 19-50 years

Vitamins

	Hemp Seeds	Lotus Seeds	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1063% 12.8mg	533% 6.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	575% 92mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	170% 8.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	462% 6mg	484% 6.3mg	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	275% 1100μg	260% 1040μg	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	5.56% 5mg	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	53.3% 8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	49% 59μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hemp Seeds	Lotus Seeds	Recommended Dietary Allowance
Calcium	70% 700mg	163% 1630mg	1000mg per day for Men 19-50 years
Copper	1778% 16mg	389% 3.5mg	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	994% 79.5mg	441% 35.3mg	8mg per day for Men 19-50 years
Magnesium	1667% 7000mg	500% 2100mg	420mg per day for Men 19-50 years
Manganese	3304% 76mg	1008% 23mg	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	2357% 16500mg	894% 6260mg	700mg per day for Men 19-50 years
Potassium	353% 12000mg	402% 13680mg	3400mg per day for Men 19-50 years
Selenium	469% 258μg	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	900% 99mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	1.34% 49.6g	3.83% 142g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Hemp Seeds vs Lotus Seeds:

• Hulled Hemp Seeds have 2 times more Vitamin B1, 1.9 times more Vitamin B2 and 5.8 times more Vitamin B3 than Dried Lotus Seeds.
• Both Hulled Hemp Seeds and Dried Lotus Seeds have similar amounts of Vitamin B6 and Vitamin B9 per 1 kg.
• Both Hulled Hemp Seeds as well as Dried Lotus Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Hemp Seeds vs Lotus Seeds:

• Hulled Hemp Seeds have 4.6 times more Copper, 2.3 times more Iron, 3.3 times more Magnesium, 3.3 times more Manganese, 2.6 times more Phosphorus and 9.4 times more Zinc than Dried Lotus Seeds.
• While Dried Lotus Seeds contain 2.3 times more Calcium than Hulled Hemp Seeds.
• Both Hulled Hemp Seeds and Dried Lotus Seeds have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Hulled Hemp Seeds have 1.7 times more Energy, 24.7 times more Fat, 13.9 times more Saturated Fat, 98.3 times more Omega 3, 25.8 times more Omega 6 and 2 times more Protein than Dried Lotus Seeds.
• While Dried Lotus Seeds contain 7.4 times more Carbohydrate than Hulled Hemp Seeds.
• Both Hulled Hemp Seeds as well as Dried Lotus Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.