Comparing Nutrients in 500 calories Lotus Seeds VS Hemp Seeds

Weight per 500 calories

• Lotus Seeds: 151g
• Hemp Seeds: 90g

Hulled Hemp Seeds have 1.7 times more energy per unit of mass than Dried Lotus Seeds, which is very high in comparison to other foods. Lotus Seeds having high energy density.

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

Vitamins

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

Minerals

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

Lotus Seeds VS Hemp Seeds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Lotus Seeds or Hemp Seeds?

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

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

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

• 500 calories of Lotus Seeds have 3.9 times more Calcium and 1.9 times more Potassium than Hemp Seeds.
• While 500 kcal of Hulled Hemp Seeds contain 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.
• 500 calories of Hemp Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Lotus Seeds have 12.4 times more Carbohydrate than Hemp Seeds.
• While 500 kcal of Hulled Hemp Seeds contain 14.9 times more Fat, 8.4 times more Saturated Fat, 59 times more Omega 3 and 15.5 times more Omega 6 than Dried Lotus Seeds.
• Both Lotus Seeds and Hemp Seeds offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Lotus Seeds provide inadequate amounts of Omega 3 and Omega 6
• 500 calories of Hemp Seeds provide inadequate amounts of Carbohydrate