Comparing Nutrients in 500 calories Lotus Seeds VS Whole Sesame Seeds

Weight per 500 calories

• Lotus Seeds: 151g
• Whole Sesame Seeds: 87.3g

Dried Whole Sesame 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 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.06% 2.97g	44.7% 43.3g	97g per day for Men 19-50 years
Saturated Fat	1.55% 0.5g	19% 6.07g	32g per day for Men 19-50 years
Omega 3	9.6% 0.15g	20.5% 0.33g	1.6g per day for Men 19-50 years
Omega 6	9.43% 1.6g	110% 18.7g	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	15.7% 20.5g	130g per day for Men 19-50 years
Sugars	NA	0.36% 0.26g	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	27% 10.3g	38g per day for Men 19-50 years
Protein	41.4% 23.2g	27.6% 15.5g	56g per day for Men 19-50 years

Vitamins

	Lotus Seeds	Whole Sesame Seeds	Recommended Dietary Allowance
Vitamin A	0.5% 4.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80.3% 0.96mg	57.5% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	16.6% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	24.6% 3.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.3mg	0.87% 0.044mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	53% 0.69mg	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	21% 84.6μg	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	1.45% 0.22mg	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	24.5% 245mg	85% 851mg	1000mg per day for Men 19-50 years
Copper	58.6% 0.53mg	396% 3.56mg	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	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	75.3% 316mg	73% 306mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	93% 2.15mg	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	78.4% 549mg	700mg per day for Men 19-50 years
Potassium	60.6% 2060mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	NA	54.6% 30μg	55μg per day for Men 19-50 years
Sodium	0.5% 7.53mg	0.64% 9.6mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	61.5% 6.76mg	11mg per day for Men 19-50 years
Water	0.58% 21.3g	0.11% 4.1g	3700g per day for Men 19-50 years

Lotus Seeds VS Whole Sesame Seeds Nutrients Per 500 Kcal

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

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

• 500 calories of Lotus Seeds have 1.4 times more Vitamin B1, 29.4 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.9 times more Vitamin B9 than Whole Sesame Seeds.
• While 500 kcal of Dried Whole Sesame Seeds contain 1.6 times more Vitamin B3 than Dried Lotus Seeds.
• Both Lotus Seeds and Whole Sesame Seeds provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories 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 500 calories.

Comparing minerals per 500 calories for Lotus Seeds vs Whole Sesame Seeds:

• 500 calories of Lotus Seeds have 1.6 times more Manganese, 1.7 times more Phosphorus and 5 times more Potassium than Whole Sesame Seeds.
• While 500 kcal of Dried Whole Sesame Seeds contain 3.5 times more Calcium, 6.8 times more Copper, 2.4 times more Iron and 4.3 times more Zinc than Dried Lotus Seeds.
• Both Lotus Seeds and Whole Sesame Seeds contain similar levels of Magnesium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Lotus Seeds have 4.7 times more Carbohydrate and 1.5 times more Protein than Whole Sesame Seeds.
• While 500 kcal of Dried Whole Sesame Seeds contain 14.6 times more Fat, 12.2 times more Saturated Fat, 2.1 times more Omega 3 and 11.6 times more Omega 6 than Dried Lotus Seeds.
• Both Lotus Seeds and Whole Sesame Seeds offer comparable quantities of Energy per 500 calories.
• 500 calories of Lotus Seeds provide inadequate amounts of Omega 3 and Omega 6