Comparing Nutrients in 5 ounces Hemp Seeds VS 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	27% 784kcal	16.2% 471kcal	2900kcal per day for Men 19-50 years
Fat	71.2% 69g	2.88% 2.8g	97g per day for Men 19-50 years
Saturated Fat	20.4% 6.52g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	888% 14.2g	9.04% 0.14g	1.6g per day for Men 19-50 years
Omega 6	229% 39g	8.87% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.45% 12.3g	70.3% 91g	130g per day for Men 19-50 years
Sugars	2.93% 2.13g	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	0.61% 0.44g	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	% 0.28g	NA	g per day for Men 19-50 years
Sucrose	% 1.2g	NA	g per day for Men 19-50 years
Fiber	15% 5.67g	NA	38g per day for Men 19-50 years
Protein	80% 44.7g	39% 22g	56g per day for Men 19-50 years

Vitamins

	Hemp Seeds	Lotus Seeds	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	151% 1.8mg	75.6% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81.5% 13mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.4% 0.85mg	68.6% 0.89mg	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% 156μg	37% 147μg	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	0.79% 0.71mg	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	6.97% 8.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hemp Seeds	Lotus Seeds	Recommended Dietary Allowance
Calcium	9.92% 99mg	23% 231mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	55% 0.5mg	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	141% 11.3mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	236% 992mg	71% 298mg	420mg per day for Men 19-50 years
Manganese	468% 10.8mg	143% 3.3mg	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	334% 2339mg	127% 887mg	700mg per day for Men 19-50 years
Potassium	50% 1701mg	57% 1939mg	3400mg per day for Men 19-50 years
Selenium	66.5% 36.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	128% 14mg	13.5% 1.5mg	11mg per day for Men 19-50 years
Water	0.19% 7.03g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Hemp Seeds vs Lotus Seeds:

• Hulled Hemp Seeds have 2 times more Vitamin B1, 1.9 times more Vitamin B2 and 5.8 times more Vitamin B3 than Dried Lotus Seeds.
• Both Hulled Hemp Seeds and Dried Lotus Seeds have similar amounts of Vitamin B6 and Vitamin B9 per 5 oz.
• Both Hulled Hemp Seeds as well as Dried Lotus Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Hemp Seeds vs Lotus Seeds:

• Hulled Hemp Seeds have 4.6 times more Copper, 2.3 times more Iron, 3.3 times more Magnesium, 3.3 times more Manganese, 2.6 times more Phosphorus and 9.4 times more Zinc than Dried Lotus Seeds.
• While Dried Lotus Seeds contain 2.3 times more Calcium than Hulled Hemp Seeds.
• Both Hulled Hemp Seeds and Dried Lotus Seeds have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Hulled Hemp Seeds have 1.7 times more Energy, 24.7 times more Fat, 13.9 times more Saturated Fat, 98.3 times more Omega 3, 25.8 times more Omega 6 and 2 times more Protein than Dried Lotus Seeds.
• While Dried Lotus Seeds contain 7.4 times more Carbohydrate than Hulled Hemp Seeds.
• Both Hulled Hemp Seeds as well as Dried Lotus Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.