Comparing Nutrients in 5 ounces Roasted Sesame Seeds VS Lotus Seeds

Macros Ratio

	Protein	Fat	Carbs
Roasted Sesame Seeds	11%	72%	17%
Lotus Seeds	18%	5%	77%

Macro Nutrients

	Roasted Sesame Seeds	Lotus Seeds	Recommended Dietary Allowance
Energy	27.6% 801kcal	16.2% 471kcal	2900kcal per day for Men 19-50 years
Fat	70% 68g	2.88% 2.8g	97g per day for Men 19-50 years
Saturated Fat	29.8% 9.53g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	9.04% 0.14g	1.6g per day for Men 19-50 years
Omega 6	172% 29.3g	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	28% 36.5g	70.3% 91g	130g per day for Men 19-50 years
Sugars	NA	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	52.2% 20g	NA	38g per day for Men 19-50 years
Protein	43% 24g	39% 22g	56g per day for Men 19-50 years

Vitamins

	Roasted Sesame Seeds	Lotus Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	95% 1.14mg	75.6% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.4% 0.36mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.6% 6.5mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.45% 0.072mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.4% 1.14mg	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	34.7% 139μg	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% 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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sesame Seeds	Lotus Seeds	Recommended Dietary Allowance
Calcium	140% 1402mg	23% 231mg	1000mg per day for Men 19-50 years
Copper	389% 3.5mg	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	262% 21mg	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	120% 505mg	71% 298mg	420mg per day for Men 19-50 years
Manganese	154% 3.54mg	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	129% 904mg	127% 887mg	700mg per day for Men 19-50 years
Potassium	20% 673mg	57% 1939mg	3400mg per day for Men 19-50 years
Selenium	88.7% 48.8μg	NA	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	13.5% 1.5mg	11mg per day for Men 19-50 years
Water	0.13% 4.68g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sesame Seeds VS Lotus Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Roasted Sesame Seeds 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 Roasted Sesame Seeds vs Lotus Seeds:

• 5 ounces of Roasted Sesame Seeds have 1.3 times more Vitamin B1, 1.7 times more Vitamin B2, 2.9 times more Vitamin B3 and 1.3 times more Vitamin B6 than Lotus Seeds.
• While 5 oz of Dried Lotus Seeds contain 16.7 times more Vitamin B5 than Roasted Whole Sesame Seeds.
• Both Roasted Sesame Seeds and Lotus Seeds provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Roasted Sesame Seeds have insufficient amounts of Vitamin B5
• Both Roasted Whole Sesame Seeds as well as Dried Lotus Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Roasted Sesame Seeds have 6.1 times more Calcium, 7.1 times more Copper, 4.2 times more Iron, 1.7 times more Magnesium and 6.8 times more Zinc than Lotus Seeds.
• While 5 oz of Dried Lotus Seeds contain 2.9 times more Potassium than Roasted Whole Sesame Seeds.
• Both Roasted Sesame Seeds and Lotus Seeds contain similar levels of Manganese and Phosphorus per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Roasted Sesame Seeds have 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 Lotus Seeds.
• While 5 oz of Dried Lotus Seeds contain 2.5 times more Carbohydrate than Roasted Whole Sesame Seeds.
• Both Roasted Sesame Seeds and Lotus Seeds offer comparable quantities of Protein per five ounces.