Comparing Nutrients in 1 pound Lotus Seeds VS Low fat Sesame Flour

Macros Ratio

	Protein	Fat	Carbs
Lotus Seeds	18%	5%	77%
Low fat Sesame Flour	56%	4%	40%

Macro Nutrients

	Lotus Seeds	Low fat Sesame Flour	Recommended Dietary Allowance
Energy	52% 1506kcal	52% 1510kcal	2900kcal per day for Men 19-50 years
Fat	9.2% 8.94g	8.2% 7.94g	97g per day for Men 19-50 years
Saturated Fat	4.68% 1.5g	2.85% 0.91g	32g per day for Men 19-50 years
Omega 3	29% 0.46g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	28.4% 4.83g	16.5% 2.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	225% 292g	124% 161g	130g per day for Men 19-50 years
Sugars	NA	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	NA	NA	38g per day for Men 19-50 years
Protein	125% 70g	406% 227g	56g per day for Men 19-50 years

Vitamins

	Lotus Seeds	Low fat Sesame Flour	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	242% 2.9mg	951% 11.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	94% 1.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.4% 7.26mg	355% 57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.2% 3.86mg	249% 12.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	219% 2.85mg	49.5% 0.64mg	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	33% 132μg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lotus Seeds	Low fat Sesame Flour	Recommended Dietary Allowance
Calcium	74% 739mg	67.6% 676mg	1000mg per day for Men 19-50 years
Copper	176% 1.6mg	718% 6.46mg	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	806% 64.5mg	8mg per day for Men 19-50 years
Magnesium	227% 953mg	365% 1533mg	420mg per day for Men 19-50 years
Manganese	457% 10.5mg	275% 6.33mg	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	491% 3434mg	700mg per day for Men 19-50 years
Potassium	183% 6205mg	53% 1801mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	11.8% 177mg	1500mg per day for Men 19-50 years
Zinc	43.3% 4.76mg	412% 45.4mg	11mg per day for Men 19-50 years
Water	1.74% 64.2g	0.87% 32.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Lotus Seeds VS Low fat Sesame Flour per 1 lb

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

Lets compare vitamin content per 1 pound of Lotus Seeds vs Low fat Sesame Flour:

• 1 pound of Lotus Seeds has 4.4 times more Vitamin B6 and 3.6 times more Vitamin B9 than Low fat Sesame Flour.
• While 1 lb of Low fat Sesame Flour contains 3.9 times more Vitamin B1, 1.8 times more Vitamin B2, 7.8 times more Vitamin B3 and 3.2 times more Vitamin B5 than Dried Lotus Seeds.
• Both Dried Lotus Seeds as well as Low fat Sesame Flour 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 Low fat Sesame Flour:

• 1 pound of Lotus Seeds has 1.7 times more Manganese and 3.4 times more Potassium than Low fat Sesame Flour.
• While 1 lb of Low fat Sesame Flour contains 4.1 times more Copper, 4 times more Iron, 1.6 times more Magnesium, 7.8 times more Sodium and 9.5 times more Zinc than Dried Lotus Seeds.
• Both Lotus Seeds and Low fat Sesame Flour contain similar levels of Calcium and Phosphorus per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Lotus Seeds has 9.3 times more Omega 3, 1.7 times more Omega 6 and 1.8 times more Carbohydrate than Low fat Sesame Flour.
• While 1 lb of Low fat Sesame Flour contains 3.3 times more Protein than Dried Lotus Seeds.
• Both Lotus Seeds and Low fat Sesame Flour offer comparable quantities of Energy per one pound.
• 1 pound of Low fat Sesame Flour provide inadequate amounts of Omega 3