Comparing Nutrients in 500 calories Hemp Seeds VS Lotus Seeds

Weight per 500 calories

• Hemp Seeds: 90g
• Lotus Seeds: 151g

Hemp Seeds have 1.7 times more energy per 100g than Lotus Seeds. It has very high energy density when compared to other foods. Dried Lotus Seeds having high energy density.

Which food has more nutrients per 500 calories - Hemp Seeds or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.4% 44g	3.06% 2.97g	97g per day for Men 19-50 years
Saturated Fat	13% 4.16g	1.55% 0.5g	32g per day for Men 19-50 years
Omega 3	566% 9.06g	9.6% 0.15g	1.6g per day for Men 19-50 years
Omega 6	146% 25g	9.43% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.03% 7.84g	74.7% 97g	130g per day for Men 19-50 years
Sugars	1.87% 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	0.39% 0.28g	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	% 0.18g	NA	g per day for Men 19-50 years
Sucrose	% 0.77g	NA	g per day for Men 19-50 years
Fiber	9.5% 3.6g	NA	38g per day for Men 19-50 years
Protein	51% 28.5g	41.4% 23.2g	56g per day for Men 19-50 years

Vitamins

	Hemp Seeds	Lotus Seeds	Recommended Dietary Allowance
Vitamin A	0.1% 0.9μg	0.5% 4.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	96% 1.15mg	80.3% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.3mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	25.6% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.7% 0.54mg	73% 0.95mg	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	25% 99μg	39% 157μg	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	0.5% 0.45mg	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	4.82% 0.72mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.45% 5.33μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hemp Seeds	Lotus Seeds	Recommended Dietary Allowance
Calcium	6.33% 63.3mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	58.6% 0.53mg	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	90% 7.2mg	66.5% 5.3mg	8mg per day for Men 19-50 years
Magnesium	151% 633mg	75.3% 316mg	420mg per day for Men 19-50 years
Manganese	299% 6.87mg	152% 3.5mg	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	213% 1492mg	135% 943mg	700mg per day for Men 19-50 years
Potassium	32% 1085mg	60.6% 2060mg	3400mg per day for Men 19-50 years
Selenium	42.4% 23.3μg	NA	55μg per day for Men 19-50 years
Sodium	0.3% 4.52mg	0.5% 7.53mg	1500mg per day for Men 19-50 years
Zinc	81.4% 8.95mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	0.58% 21.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Hemp Seeds vs Lotus Seeds:

• Hulled Hemp Seeds have 3.5 times more Vitamin B3 than Dried Lotus Seeds.
• While Dried Lotus Seeds contain 1.7 times more Vitamin B6 and 1.6 times more Vitamin B9 than Hulled Hemp Seeds.
• Both Hulled Hemp Seeds and Dried Lotus Seeds have similar amounts of Vitamin B1 and Vitamin B2 per 500 kcal.
• Both Hulled Hemp Seeds as well as Dried Lotus Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Hemp Seeds vs Lotus Seeds:

• Hulled Hemp Seeds have 2.7 times more Copper, 1.4 times more Iron, 2 times more Magnesium, 2 times more Manganese, 1.6 times more Phosphorus and 5.7 times more Zinc than Dried Lotus Seeds.
• While Dried Lotus Seeds contain 3.9 times more Calcium and 1.9 times more Potassium than Hulled Hemp Seeds.

Comparison of macro-nutrients per 500 calories:

• Hulled Hemp Seeds have 14.9 times more Fat, 8.4 times more Saturated Fat, 59 times more Omega 3, 15.5 times more Omega 6 and 1.2 times more Protein than Dried Lotus Seeds.
• While Dried Lotus Seeds contain 12.4 times more Carbohydrate than Hulled Hemp Seeds.
• Both Hulled Hemp Seeds and Dried Lotus Seeds have similar amounts of Energy per 500 kcal.
• Both Hulled Hemp Seeds as well as Dried Lotus Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.