Comparing Nutrients in 5 ounces Lotus Seeds VS Toasted Sesame Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Lotus Seeds	18%	5%	77%
Toasted Sesame Seed Kernels	11%	72%	17%

Macro Nutrients

	Lotus Seeds	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Energy	16.2% 471kcal	27.7% 804kcal	2900kcal per day for Men 19-50 years
Fat	2.88% 2.8g	70% 68g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	29.8% 9.53g	32g per day for Men 19-50 years
Omega 3	9.04% 0.14g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	8.87% 1.5g	172% 29.3g	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	28.4% 37g	130g per day for Men 19-50 years
Sugars	NA	0.94% 0.68g	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	63% 24g	38g per day for Men 19-50 years
Protein	39% 22g	43% 24g	56g per day for Men 19-50 years

Vitamins

	Lotus Seeds	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.6% 0.91mg	142% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.4% 0.21mg	51% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	48% 7.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	19.3% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	68.6% 0.89mg	16% 0.21mg	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	34% 136μg	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	2.36% 0.35mg	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	Toasted Sesame Seed Kernels	Recommended Dietary Allowance
Calcium	23% 231mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	55% 0.5mg	229% 2.07mg	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	138% 11mg	8mg per day for Men 19-50 years
Magnesium	71% 298mg	117% 490mg	420mg per day for Men 19-50 years
Manganese	143% 3.3mg	88% 2.02mg	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	157% 1097mg	700mg per day for Men 19-50 years
Potassium	57% 1939mg	17% 575mg	3400mg per day for Men 19-50 years
Selenium	NA	88.7% 48.8μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	3.7% 55.3mg	1500mg per day for Men 19-50 years
Zinc	13.5% 1.5mg	132% 14.5mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.19% 7.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Lotus Seeds VS Toasted Sesame Seed Kernels per 5 oz

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

Lets compare vitamin content per 5 ounces of Lotus Seeds vs Toasted Sesame Seed Kernels:

• 5 ounces of Lotus Seeds have 1.3 times more Vitamin B5 and 4.3 times more Vitamin B6 than Toasted Sesame Seed Kernels.
• While 5 oz of Toasted Hulled Sesame Seed Kernels contain 1.9 times more Vitamin B1, 3.1 times more Vitamin B2 and 3.4 times more Vitamin B3 than Dried Lotus Seeds.
• Both Lotus Seeds and Toasted Sesame Seed Kernels provide similar amounts of Vitamin B9 per five ounces.
• Both Dried Lotus Seeds as well as Toasted Hulled Sesame Seed Kernels 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 Toasted Sesame Seed Kernels:

• 5 ounces of Lotus Seeds have 1.2 times more Calcium, 1.6 times more Manganese and 3.4 times more Potassium than Toasted Sesame Seed Kernels.
• While 5 oz of Toasted Hulled Sesame Seed Kernels contain 4.2 times more Copper, 2.2 times more Iron, 1.6 times more Magnesium, 7.8 times more Sodium and 9.7 times more Zinc than Dried Lotus Seeds.
• Both Lotus Seeds and Toasted Sesame Seed Kernels contain similar levels of Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Lotus Seeds have 2.5 times more Carbohydrate than Toasted Sesame Seed Kernels.
• While 5 oz of Toasted Hulled Sesame Seed Kernels contain 1.7 times more Energy, 24.4 times more Fat, 20.4 times more Saturated Fat, 3.6 times more Omega 3 and 19.4 times more Omega 6 than Dried Lotus Seeds.
• Both Lotus Seeds and Toasted Sesame Seed Kernels offer comparable quantities of Protein per five ounces.