Comparing Nutrients in 5 ounces Lotus Seeds VS Sesame Oil

Macros Ratio

	Protein	Fat	Carbs
Lotus Seeds	18%	5%	77%
Sesame Oil	0%	100%	0%

Macro Nutrients

	Lotus Seeds	Sesame Oil	Recommended Dietary Allowance
Energy	16.2% 471kcal	43.2% 1253kcal	2900kcal per day for Men 19-50 years
Fat	2.88% 2.8g	146% 142g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	63% 20g	32g per day for Men 19-50 years
Omega 3	9.04% 0.14g	26.6% 0.43g	1.6g per day for Men 19-50 years
Omega 6	8.87% 1.5g	344% 58.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.3% 91g	0% 0g	130g per day for Men 19-50 years
Sugars	NA	0% 0g	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	0% 0g	38g per day for Men 19-50 years
Protein	39% 22g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Lotus Seeds	Sesame Oil	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.6% 0.91mg	0% 0mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	0% 0mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	0% 0mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.6% 0.89mg	0% 0mg	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	37% 147μg	0% 0μg	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	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16% 19.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lotus Seeds	Sesame Oil	Recommended Dietary Allowance
Calcium	23% 231mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	55% 0.5mg	0% 0mg	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	62.5% 5mg	0% 0mg	8mg per day for Men 19-50 years
Magnesium	71% 298mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	143% 3.3mg	NA	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	127% 887mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	57% 1939mg	0% 0mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	13.5% 1.5mg	0% 0mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0% 0g	3700g per day for Men 19-50 years

Nutrient Comparison: Lotus Seeds VS Sesame Oil per 5 oz

Compare the macro and micronutrient content in 5 oz of Lotus Seeds versus 5 oz of Sesame Oil to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Lotus Seeds have more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6 and more Vitamin B9 than Sesame Oil.
• 5 ounces of Sesame Oil have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9
• Both Dried Lotus Seeds as well as Salad or Cooking Sesame Oil have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Lotus Seeds vs Sesame Oil:

• 5 ounces of Lotus Seeds have more Calcium, more Copper, more Iron, more Magnesium, more Phosphorus, more Potassium and more Zinc than Sesame Oil.
• 5 ounces of Sesame Oil lack sufficient amounts of Calcium, Copper, Iron, Magnesium, Phosphorus, Potassium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Lotus Seeds have more Carbohydrate and more Protein than Sesame Oil.
• While 5 oz of Salad or Cooking Sesame Oil contain 2.7 times more Energy, 50.8 times more Fat, 43 times more Saturated Fat, 2.9 times more Omega 3 and 38.8 times more Omega 6 than Dried Lotus Seeds.
• 5 ounces of Sesame Oil provide inadequate amounts of Carbohydrate and Protein