Comparing Nutrients in 1 kilogram Toasted Sesame Seed Kernels VS Lotus Seeds

Macros Ratio

	Protein	Fat	Carbs
Toasted Sesame Seed Kernels	11%	72%	17%
Lotus Seeds	18%	5%	77%

Macro Nutrients

	Toasted Sesame Seed Kernels	Lotus Seeds	Recommended Dietary Allowance
Energy	196% 5670kcal	114% 3320kcal	2900kcal per day for Men 19-50 years
Fat	495% 480g	20.3% 19.7g	97g per day for Men 19-50 years
Saturated Fat	210% 67.2g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	227% 3.63g	63.8% 1.02g	1.6g per day for Men 19-50 years
Omega 6	1215% 207g	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	200% 260g	496% 645g	130g per day for Men 19-50 years
Sugars	6.62% 4.8g	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	445% 169g	NA	38g per day for Men 19-50 years
Protein	303% 170g	275% 154g	56g per day for Men 19-50 years

Vitamins

	Toasted Sesame Seed Kernels	Lotus Seeds	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1004% 12mg	533% 6.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	358% 4.66mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	340% 54.4mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	136% 6.8mg	170% 8.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.46mg	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	240% 960μg	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	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	16.7% 2.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sesame Seed Kernels	Lotus Seeds	Recommended Dietary Allowance
Calcium	131% 1310mg	163% 1630mg	1000mg per day for Men 19-50 years
Copper	1619% 14.6mg	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	973% 77.8mg	441% 35.3mg	8mg per day for Men 19-50 years
Magnesium	824% 3460mg	500% 2100mg	420mg per day for Men 19-50 years
Manganese	620% 14.3mg	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	1106% 7740mg	894% 6260mg	700mg per day for Men 19-50 years
Potassium	119% 4060mg	402% 13680mg	3400mg per day for Men 19-50 years
Selenium	625% 344μg	NA	55μg per day for Men 19-50 years
Sodium	26% 390mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	930% 102mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	1.35% 50g	3.83% 142g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sesame Seed Kernels VS Lotus Seeds per 1 kg

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

Lets compare vitamin content per 1 kilogram of Toasted Sesame Seed Kernels vs Lotus Seeds:

• 1 kilogram of Toasted Sesame Seed Kernels has 1.9 times more Vitamin B1, 3.1 times more Vitamin B2 and 3.4 times more Vitamin B3 than Lotus Seeds.
• While 1 kg of Dried Lotus Seeds contains 1.3 times more Vitamin B5 and 4.3 times more Vitamin B6 than Toasted Hulled Sesame Seed Kernels.
• Both Toasted Sesame Seed Kernels and Lotus Seeds provide similar amounts of Vitamin B9 per one kilogram.
• Both Toasted Hulled Sesame Seed Kernels as well as Dried Lotus Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Toasted Sesame Seed Kernels vs Lotus Seeds:

• 1 kilogram of Toasted Sesame Seed Kernels has 4.2 times more Copper, 2.2 times more Iron, 1.6 times more Magnesium, 1.2 times more Phosphorus, 7.8 times more Sodium and 9.7 times more Zinc than Lotus Seeds.
• While 1 kg of Dried Lotus Seeds contains 1.6 times more Manganese and 3.4 times more Potassium than Toasted Hulled Sesame Seed Kernels.
• Both Toasted Sesame Seed Kernels and Lotus Seeds contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sesame Seed Kernels has 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 Lotus Seeds.
• While 1 kg of Dried Lotus Seeds contains 2.5 times more Carbohydrate than Toasted Hulled Sesame Seed Kernels.
• Both Toasted Sesame Seed Kernels and Lotus Seeds offer comparable quantities of Protein per one kilogram.