Comparing Nutrients in 5 ounces Toasted Sesame Seeds with Salt VS Lotus Seeds

Macros Ratio

	Protein	Fat	Carbs
Toasted Sesame Seeds with Salt	11%	72%	17%
Lotus Seeds	18%	5%	77%

Macro Nutrients

	Toasted Sesame Seeds with Salt	Lotus Seeds	Recommended Dietary Allowance
Energy	27.7% 804kcal	4.35% 126kcal	2900kcal per day for Men 19-50 years
Fat	70% 68g	0.77% 0.75g	97g per day for Men 19-50 years
Saturated Fat	29.8% 9.53g	0.39% 0.12g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	172% 29.3g	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	28.4% 37g	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	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	63% 24g	NA	38g per day for Men 19-50 years
Protein	43% 24g	10.5% 5.85g	56g per day for Men 19-50 years

Vitamins

	Toasted Sesame Seeds with Salt	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	142% 1.7mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51% 0.66mg	4.36% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48% 7.7mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.96mg	6.46% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	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	34% 136μg	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	2.36% 0.35mg	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

	Toasted Sesame Seeds with Salt	Lotus Seeds	Recommended Dietary Allowance
Calcium	18.6% 186mg	6.24% 62.4mg	1000mg per day for Men 19-50 years
Copper	229% 2.07mg	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	138% 11mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	117% 490mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	88% 2.02mg	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	157% 1097mg	34% 238mg	700mg per day for Men 19-50 years
Potassium	17% 575mg	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	55.6% 833mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	132% 14.5mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.19% 7.1g	2.95% 109g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sesame Seeds with Salt VS Lotus Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Toasted Sesame Seeds with Salt 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 Toasted Sesame Seeds with Salt vs Lotus Seeds:

• 5 ounces of Toasted Sesame Seeds with Salt have 7 times more Vitamin B1, 11.7 times more Vitamin B2, 12.7 times more Vitamin B3, 3 times more Vitamin B5 and 3.4 times more Vitamin B9 than Lotus Seeds.
• Both Toasted Sesame Seeds with Salt and Lotus Seeds provide similar amounts of Vitamin B6 per five ounces.
• Both Hulled Sesame Seed Kernels, Toasted with Salt 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 Toasted Sesame Seeds with Salt vs Lotus Seeds:

• 5 ounces of Toasted Sesame Seeds with Salt have 3 times more Calcium, 15.5 times more Copper, 8.2 times more Iron, 6.2 times more Magnesium, 2.3 times more Manganese, 4.6 times more Phosphorus, 588 times more Sodium and 36.5 times more Zinc than Lotus Seeds.
• While 5 oz of Raw Lotus Seeds contain 15.4 times more Water than Hulled Sesame Seed Kernels, Toasted with Salt.
• Both Toasted Sesame Seeds with Salt and Lotus Seeds contain similar levels of Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Toasted Sesame Seeds with Salt have 6.4 times more Energy, 90.6 times more Fat, 76.4 times more Saturated Fat, 13.4 times more Omega 3, 72.5 times more Omega 6, 1.5 times more Carbohydrate and 4.1 times more Protein than Lotus Seeds.
• 5 ounces of Lotus Seeds provide inadequate amounts of Omega 3 and Omega 6