Comparing Nutrients in 5 ounces Sesame Seed Kernels VS Lotus Seeds

Macros Ratio

	Protein	Fat	Carbs
Sesame Seed Kernels	12%	81%	7%
Lotus Seeds	18%	5%	77%

Macro Nutrients

	Sesame Seed Kernels	Lotus Seeds	Recommended Dietary Allowance
Energy	31% 894kcal	4.35% 126kcal	2900kcal per day for Men 19-50 years
Fat	89.4% 86.8g	0.77% 0.75g	97g per day for Men 19-50 years
Saturated Fat	40% 13g	0.39% 0.12g	32g per day for Men 19-50 years
Omega 3	23.3% 0.37g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	210% 35.8g	2.38% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.8% 16.6g	19% 24.5g	130g per day for Men 19-50 years
Sugars	0.94% 0.68g	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	0.14% 0.099g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 0.44g	NA	g per day for Men 19-50 years
Fiber	43.3% 16.4g	NA	38g per day for Men 19-50 years
Protein	51.8% 29g	10.5% 5.85g	56g per day for Men 19-50 years

Vitamins

	Sesame Seed Kernels	Lotus Seeds	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82.6% 0.99mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.8% 0.13mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.4% 8.22mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.22% 0.41mg	6.46% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.6% 0.57mg	18.3% 0.24mg	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	40.8% 163μg	9.92% 39.7μg	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	16% 2.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sesame Seed Kernels	Lotus Seeds	Recommended Dietary Allowance
Calcium	8.5% 85mg	6.24% 62.4mg	1000mg per day for Men 19-50 years
Copper	220% 2mg	15% 0.13mg	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	113% 9mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	116% 489mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	38.3% 0.88mg	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% 945mg	34% 238mg	700mg per day for Men 19-50 years
Potassium	15.4% 524mg	15.3% 520mg	3400mg per day for Men 19-50 years
Selenium	88.7% 48.8μg	NA	55μg per day for Men 19-50 years
Sodium	4.44% 66.6mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	86.7% 9.54mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.14% 5.3g	2.95% 109g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Sesame Seed Kernels have 4.1 times more Vitamin B1, 2.3 times more Vitamin B2, 13.5 times more Vitamin B3, 1.3 times more Vitamin B5, 2.4 times more Vitamin B6 and 4.1 times more Vitamin B9 than Lotus Seeds.
• Both Dried Hulled Sesame Seed Kernels as well as Raw Lotus Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Sesame Seed Kernels vs Lotus Seeds:

• 5 ounces of Sesame Seed Kernels have 1.4 times more Calcium, 14.9 times more Copper, 6.7 times more Iron, 6.2 times more Magnesium, 2.3 times more Manganese, 4 times more Phosphorus, 47 times more Sodium and 24 times more Zinc than Lotus Seeds.
• While 5 oz of Raw Lotus Seeds contain 20.5 times more Water than Dried Hulled Sesame Seed Kernels.
• Both Sesame Seed Kernels and Lotus Seeds contain similar levels of Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sesame Seed Kernels have 7.1 times more Energy, 115.5 times more Fat, 102.9 times more Saturated Fat, 9.7 times more Omega 3, 88.5 times more Omega 6 and 5 times more Protein than Lotus Seeds.
• While 5 oz of Raw Lotus Seeds contain 1.5 times more Carbohydrate than Dried Hulled Sesame Seed Kernels.
• 5 ounces of Lotus Seeds provide inadequate amounts of Omega 3 and Omega 6