Comparing Nutrients in 1 pound Lotus Seeds VS Hemp Seeds

Macros Ratio

	Protein	Fat	Carbs
Lotus Seeds	18%	5%	77%
Hemp Seeds	21%	73%	6%

Macro Nutrients

	Lotus Seeds	Hemp Seeds	Recommended Dietary Allowance
Energy	52% 1506kcal	86.5% 2508kcal	2900kcal per day for Men 19-50 years
Fat	9.2% 8.94g	228% 221g	97g per day for Men 19-50 years
Saturated Fat	4.68% 1.5g	65.2% 21g	32g per day for Men 19-50 years
Omega 3	29% 0.46g	2842% 45.5g	1.6g per day for Men 19-50 years
Omega 6	28.4% 4.83g	733% 125g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	225% 292g	30.3% 39.3g	130g per day for Men 19-50 years
Sugars	NA	9.4% 6.8g	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	1.94% 1.4g	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	% 0.91g	g per day for Men 19-50 years
Sucrose	NA	% 3.86g	g per day for Men 19-50 years
Fiber	NA	47.7% 18g	38g per day for Men 19-50 years
Protein	125% 70g	256% 143g	56g per day for Men 19-50 years

Vitamins

	Lotus Seeds	Hemp Seeds	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	242% 2.9mg	482% 5.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.4% 7.26mg	261% 41.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.2% 3.86mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	219% 2.85mg	209% 2.72mg	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	118% 472μg	125% 499μg	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	2.5% 2.27mg	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	24% 3.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.3% 26.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lotus Seeds	Hemp Seeds	Recommended Dietary Allowance
Calcium	74% 739mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	176% 1.6mg	806% 7.26mg	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	200% 16mg	451% 36mg	8mg per day for Men 19-50 years
Magnesium	227% 953mg	756% 3175mg	420mg per day for Men 19-50 years
Manganese	457% 10.5mg	1499% 34.5mg	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	406% 2839mg	1069% 7484mg	700mg per day for Men 19-50 years
Potassium	183% 6205mg	160% 5443mg	3400mg per day for Men 19-50 years
Selenium	NA	213% 117μg	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	43.3% 4.76mg	408% 45mg	11mg per day for Men 19-50 years
Water	1.74% 64.2g	0.61% 22.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Lotus Seeds VS Hemp Seeds per 1 lb

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

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

• 1 lb of Hulled Hemp Seeds contains 2 times more Vitamin B1, 1.9 times more Vitamin B2 and 5.8 times more Vitamin B3 than Dried Lotus Seeds.
• Both Lotus Seeds and Hemp Seeds provide similar amounts of Vitamin B6 and Vitamin B9 per one pound.
• Both Dried Lotus Seeds as well as Hulled Hemp Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Lotus Seeds vs Hemp Seeds:

• 1 pound of Lotus Seeds has 2.3 times more Calcium than Hemp Seeds.
• While 1 lb of Hulled Hemp Seeds contains 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.
• Both Lotus Seeds and Hemp Seeds contain similar levels of Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Lotus Seeds has 7.4 times more Carbohydrate than Hemp Seeds.
• While 1 lb of Hulled Hemp Seeds contains 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.