Comparing Nutrients in 1 pound Whole Sesame Seeds VS Lotus Seeds

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

	Whole Sesame Seeds	Lotus Seeds	Recommended Dietary Allowance
Calcium	442% 4423mg	74% 739mg	1000mg per day for Men 19-50 years
Copper	2057% 18.5mg	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	825% 66mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	379% 1592mg	227% 953mg	420mg per day for Men 19-50 years
Manganese	485% 11mg	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	408% 2853mg	406% 2839mg	700mg per day for Men 19-50 years
Potassium	62.4% 2123mg	183% 6205mg	3400mg per day for Men 19-50 years
Selenium	284% 156μg	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	320% 35mg	43.3% 4.76mg	11mg per day for Men 19-50 years
Water	0.57% 21.3g	1.74% 64.2g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Whole Sesame Seeds 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 Whole Sesame Seeds vs Lotus Seeds:

• 1 pound of Whole Sesame Seeds has 1.2 times more Vitamin B1, 1.6 times more Vitamin B2, 2.8 times more Vitamin B3 and 1.3 times more Vitamin B6 than Lotus Seeds.
• While 1 lb of Dried Lotus Seeds contains 17 times more Vitamin B5 than Dried Whole Sesame Seeds.
• Both Whole Sesame Seeds and Lotus Seeds provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Whole Sesame Seeds have insufficient amounts of Vitamin B5
• Both Dried Whole Sesame Seeds 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 Whole Sesame Seeds vs Lotus Seeds:

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

Comparison of macro-nutrients per 1 pound:

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