Comparing Nutrients in 1 pound 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	86.5% 2508kcal	52% 1506kcal	2900kcal per day for Men 19-50 years
Fat	228% 221g	9.2% 8.94g	97g per day for Men 19-50 years
Saturated Fat	65.2% 21g	4.68% 1.5g	32g per day for Men 19-50 years
Omega 3	2842% 45.5g	29% 0.46g	1.6g per day for Men 19-50 years
Omega 6	733% 125g	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	30.3% 39.3g	225% 292g	130g per day for Men 19-50 years
Sugars	9.4% 6.8g	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	1.94% 1.4g	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	% 0.91g	NA	g per day for Men 19-50 years
Sucrose	% 3.86g	NA	g per day for Men 19-50 years
Fiber	47.7% 18g	NA	38g per day for Men 19-50 years
Protein	256% 143g	125% 70g	56g per day for Men 19-50 years

Vitamins

	Hemp Seeds	Lotus Seeds	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	482% 5.8mg	242% 2.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	52.3% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	261% 41.7mg	45.4% 7.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	77.2% 3.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	209% 2.72mg	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	125% 499μg	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	2.5% 2.27mg	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	24% 3.63mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.3% 26.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hemp Seeds	Lotus Seeds	Recommended Dietary Allowance
Calcium	31.8% 318mg	74% 739mg	1000mg per day for Men 19-50 years
Copper	806% 7.26mg	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	451% 36mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	756% 3175mg	227% 953mg	420mg per day for Men 19-50 years
Manganese	1499% 34.5mg	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	1069% 7484mg	406% 2839mg	700mg per day for Men 19-50 years
Potassium	160% 5443mg	183% 6205mg	3400mg per day for Men 19-50 years
Selenium	213% 117μg	NA	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	408% 45mg	43.3% 4.76mg	11mg per day for Men 19-50 years
Water	0.61% 22.5g	1.74% 64.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.
• 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 lb.

Comparing minerals per 1 pound 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 lb.

Comparison of macro-nutrients per 1 pound:

• 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 lb.