Comparing Nutrients in 1 kilogram Whole Sesame Seeds VS Lotus Seeds

Macros Ratio

	Protein	Fat	Carbs
Whole Sesame Seeds	12%	73%	15%
Lotus Seeds	18%	5%	77%

Macro Nutrients

	Whole Sesame Seeds	Lotus Seeds	Recommended Dietary Allowance
Energy	198% 5730kcal	114% 3320kcal	2900kcal per day for Men 19-50 years
Fat	512% 497g	20.3% 19.7g	97g per day for Men 19-50 years
Saturated Fat	217% 69.6g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	235% 3.76g	63.8% 1.02g	1.6g per day for Men 19-50 years
Omega 6	1257% 214g	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	180% 235g	496% 645g	130g per day for Men 19-50 years
Sugars	4.14% 3g	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	311% 118g	NA	38g per day for Men 19-50 years
Protein	317% 177g	275% 154g	56g per day for Men 19-50 years

Vitamins

	Whole Sesame Seeds	Lotus Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	659% 7.9mg	533% 6.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	190% 2.47mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	282% 45mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10% 0.5mg	170% 8.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	608% 7.9mg	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	243% 970μg	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

	Whole Sesame Seeds	Lotus Seeds	Recommended Dietary Allowance
Calcium	975% 9750mg	163% 1630mg	1000mg per day for Men 19-50 years
Copper	4536% 41mg	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	1819% 146mg	441% 35.3mg	8mg per day for Men 19-50 years
Magnesium	836% 3510mg	500% 2100mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	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	899% 6290mg	894% 6260mg	700mg per day for Men 19-50 years
Potassium	138% 4680mg	402% 13680mg	3400mg per day for Men 19-50 years
Selenium	625% 344μg	NA	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	705% 77.5mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	1.27% 47g	3.83% 142g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Whole Sesame Seeds 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 Whole Sesame Seeds vs Lotus Seeds:

• 1 kilogram of Whole Sesame Seeds has 1.2 times more Vitamin B1, 1.6 times more Vitamin B2, 2.8 times more Vitamin B3 and 1.3 times more Vitamin B6 than Lotus Seeds.
• While 1 kg of Dried Lotus Seeds contains 17 times more Vitamin B5 than Dried Whole Sesame Seeds.
• Both Whole Sesame Seeds and Lotus Seeds provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Whole Sesame Seeds have insufficient amounts of Vitamin B5
• Both Dried Whole Sesame Seeds 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 Whole Sesame Seeds vs Lotus Seeds:

• 1 kilogram of Whole Sesame Seeds has 6 times more Calcium, 11.7 times more Copper, 4.1 times more Iron, 1.7 times more Magnesium and 7.4 times more Zinc than Lotus Seeds.
• While 1 kg of Dried Lotus Seeds contains 2.9 times more Potassium than Dried Whole Sesame Seeds.
• Both Whole Sesame Seeds and Lotus Seeds contain similar levels of Manganese and Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Whole Sesame Seeds has 1.7 times more Energy, 25.2 times more Fat, 21.1 times more Saturated Fat, 3.7 times more Omega 3 and 20.1 times more Omega 6 than Lotus Seeds.
• While 1 kg of Dried Lotus Seeds contains 2.7 times more Carbohydrate than Dried Whole Sesame Seeds.
• Both Whole Sesame Seeds and Lotus Seeds offer comparable quantities of Protein per one kilogram.