Comparing Nutrients in 1 pound Sesame Oil VS Lotus Seeds

Macros Ratio

	Protein	Fat	Carbs
Sesame Oil	0%	100%	0%
Lotus Seeds	18%	5%	77%

Macro Nutrients

	Sesame Oil	Lotus Seeds	Recommended Dietary Allowance
Energy	138% 4010kcal	52% 1506kcal	2900kcal per day for Men 19-50 years
Fat	468% 454g	9.2% 8.94g	97g per day for Men 19-50 years
Saturated Fat	201% 64.4g	4.68% 1.5g	32g per day for Men 19-50 years
Omega 3	85% 1.36g	29% 0.46g	1.6g per day for Men 19-50 years
Omega 6	1102% 187g	28.4% 4.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	225% 292g	130g per day for Men 19-50 years
Sugars	0% 0g	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	0% 0g	NA	38g per day for Men 19-50 years
Protein	0% 0g	125% 70g	56g per day for Men 19-50 years

Vitamins

	Sesame Oil	Lotus Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	242% 2.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	52.3% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	45.4% 7.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	77.2% 3.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	219% 2.85mg	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	0% 0μg	118% 472μg	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	42.3% 6.35mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.4% 61.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sesame Oil	Lotus Seeds	Recommended Dietary Allowance
Calcium	0% 0mg	74% 739mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	176% 1.6mg	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	0% 0mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	227% 953mg	420mg per day for Men 19-50 years
Manganese	NA	457% 10.5mg	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	0% 0mg	406% 2839mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	183% 6205mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	43.3% 4.76mg	11mg per day for Men 19-50 years
Water	0% 0g	1.74% 64.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Sesame Oil VS Lotus Seeds per 1 lb

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

Lets compare vitamin content per 1 pound of Sesame Oil vs Lotus Seeds:

• 1 lb of Dried Lotus Seeds contains more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Salad or Cooking Sesame Oil.
• 1 pound of Sesame Oil have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Salad or Cooking Sesame Oil as well as Dried Lotus Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Sesame Oil vs Lotus Seeds:

• 1 lb of Dried Lotus Seeds contains more Calcium, more Copper, more Iron, more Magnesium, more Phosphorus, more Potassium and more Zinc than Salad or Cooking Sesame Oil.
• 1 pound of Sesame Oil lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sesame Oil has 2.7 times more Energy, 50.8 times more Fat, 43 times more Saturated Fat, 2.9 times more Omega 3 and 38.8 times more Omega 6 than Lotus Seeds.
• While 1 lb of Dried Lotus Seeds contains more Carbohydrate and more Protein than Salad or Cooking Sesame Oil.
• 1 pound of Sesame Oil provide inadequate amounts of Carbohydrate and Protein