Comparing Nutrients in 1 kilogram 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	114% 3320kcal	195% 5650kcal	2900kcal per day for Men 19-50 years
Fat	20.3% 19.7g	495% 480g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	210% 67.2g	32g per day for Men 19-50 years
Omega 3	63.8% 1.02g	227% 3.63g	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.6g	1215% 207g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	496% 645g	198% 257g	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	368% 140g	38g per day for Men 19-50 years
Protein	275% 154g	303% 170g	56g per day for Men 19-50 years

Vitamins

	Lotus Seeds	Roasted Sesame Seeds	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	533% 6.4mg	669% 8.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	193% 2.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	286% 46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	170% 8.5mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	484% 6.3mg	617% 8mg	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	260% 1040μg	245% 980μg	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	163% 1630mg	989% 9890mg	1000mg per day for Men 19-50 years
Copper	389% 3.5mg	2744% 24.7mg	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	441% 35.3mg	1845% 148mg	8mg per day for Men 19-50 years
Magnesium	500% 2100mg	848% 3560mg	420mg per day for Men 19-50 years
Manganese	1008% 23mg	1085% 25mg	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	894% 6260mg	911% 6380mg	700mg per day for Men 19-50 years
Potassium	402% 13680mg	140% 4750mg	3400mg per day for Men 19-50 years
Selenium	NA	625% 344μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	651% 71.6mg	11mg per day for Men 19-50 years
Water	3.83% 142g	0.89% 33g	3700g per day for Men 19-50 years

Nutrient Comparison: Lotus Seeds VS Roasted Sesame Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Lotus Seeds versus 1 kg of Roasted Sesame Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Lotus Seeds has 16.7 times more Vitamin B5 than Roasted Sesame Seeds.
• While 1 kg of Roasted Whole Sesame Seeds contains 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 one kilogram.
• 1 kilogram 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 one kilogram.

Comparing minerals per 1 kilogram for Lotus Seeds vs Roasted Sesame Seeds:

• 1 kilogram of Lotus Seeds has 2.9 times more Potassium than Roasted Sesame Seeds.
• While 1 kg of Roasted Whole Sesame Seeds contains 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 one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Lotus Seeds has 2.5 times more Carbohydrate than Roasted Sesame Seeds.
• While 1 kg of Roasted Whole Sesame Seeds contains 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 one kilogram.