Comparing Nutrients in 1 pound Lotus Seeds VS Whole Sesame Seeds

Macros Ratio

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

Macro Nutrients

	Lotus Seeds	Whole Sesame Seeds	Recommended Dietary Allowance
Energy	52% 1506kcal	89.6% 2599kcal	2900kcal per day for Men 19-50 years
Fat	9.2% 8.94g	232% 225g	97g per day for Men 19-50 years
Saturated Fat	4.68% 1.5g	99% 31.6g	32g per day for Men 19-50 years
Omega 3	29% 0.46g	107% 1.7g	1.6g per day for Men 19-50 years
Omega 6	28.4% 4.83g	570% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	225% 292g	82% 106g	130g per day for Men 19-50 years
Sugars	NA	1.88% 1.36g	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	141% 53.5g	38g per day for Men 19-50 years
Protein	125% 70g	144% 80.4g	56g per day for Men 19-50 years

Vitamins

	Lotus Seeds	Whole Sesame Seeds	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	242% 2.9mg	299% 3.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	86% 1.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.4% 7.26mg	128% 20.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.2% 3.86mg	4.54% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	219% 2.85mg	276% 3.6mg	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	110% 440μg	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	7.56% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lotus Seeds	Whole Sesame Seeds	Recommended Dietary Allowance
Calcium	74% 739mg	442% 4423mg	1000mg per day for Men 19-50 years
Copper	176% 1.6mg	2057% 18.5mg	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	200% 16mg	825% 66mg	8mg per day for Men 19-50 years
Magnesium	227% 953mg	379% 1592mg	420mg per day for Men 19-50 years
Manganese	457% 10.5mg	485% 11mg	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	408% 2853mg	700mg per day for Men 19-50 years
Potassium	183% 6205mg	62.4% 2123mg	3400mg per day for Men 19-50 years
Selenium	NA	284% 156μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	43.3% 4.76mg	320% 35mg	11mg per day for Men 19-50 years
Water	1.74% 64.2g	0.57% 21.3g	3700g per day for Men 19-50 years

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

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

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

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

• 1 pound of Lotus Seeds has 2.9 times more Potassium than Whole Sesame Seeds.
• While 1 lb of Dried Whole Sesame Seeds contains 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 Dried Lotus Seeds.
• Both Lotus Seeds and Whole Sesame Seeds contain similar levels of Manganese and Phosphorus per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Lotus Seeds has 2.7 times more Carbohydrate than Whole Sesame Seeds.
• While 1 lb of Dried Whole Sesame Seeds contains 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 Dried Lotus Seeds.
• Both Lotus Seeds and Whole Sesame Seeds offer comparable quantities of Protein per one pound.