Comparing Nutrients in 7 ounces Lotus Seeds VS Partially Defatted Sesame Flour

Macros Ratio

	Protein	Fat	Carbs
Lotus Seeds	18%	5%	77%
Partially Defatted Sesame Flour	39%	26%	35%

Macro Nutrients

	Lotus Seeds	Partially Defatted Sesame Flour	Recommended Dietary Allowance
Energy	22.7% 659kcal	26% 758kcal	2900kcal per day for Men 19-50 years
Fat	4.03% 3.9g	24.3% 23.6g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.65g	10% 3.24g	32g per day for Men 19-50 years
Omega 3	12.7% 0.2g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	12.4% 2.1g	58.6% 9.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	53.6% 69.7g	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	NA	NA	38g per day for Men 19-50 years
Protein	54.6% 30.6g	143% 80g	56g per day for Men 19-50 years

Vitamins

	Lotus Seeds	Partially Defatted Sesame Flour	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	418% 5.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	41.2% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.18mg	156% 25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.8% 1.7mg	110% 5.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	96% 1.25mg	23.2% 0.3mg	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	51.6% 206μg	14.4% 57.5μg	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

	Lotus Seeds	Partially Defatted Sesame Flour	Recommended Dietary Allowance
Calcium	32.3% 323mg	29.8% 298mg	1000mg per day for Men 19-50 years
Copper	77% 0.69mg	316% 2.84mg	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	87.6% 7mg	355% 28.4mg	8mg per day for Men 19-50 years
Magnesium	99% 417mg	171% 718mg	420mg per day for Men 19-50 years
Manganese	200% 4.6mg	121% 2.8mg	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	177% 1242mg	230% 1607mg	700mg per day for Men 19-50 years
Potassium	80% 2715mg	25% 843mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	5.42% 81.4mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	193% 21.2mg	11mg per day for Men 19-50 years
Water	0.76% 28g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Lotus Seeds VS Partially Defatted Sesame Flour per 7 oz

Compare the macro and micronutrient content in 7 oz of Lotus Seeds versus 7 oz of Partially Defatted Sesame Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Lotus Seeds vs Partially Defatted Sesame Flour:

• 7 ounces of Lotus Seeds have 4.1 times more Vitamin B6 and 3.6 times more Vitamin B9 than Partially Defatted Sesame Flour.
• While 7 oz of Partially Defatted Sesame Flour contain 4 times more Vitamin B1, 1.8 times more Vitamin B2, 7.9 times more Vitamin B3 and 3.2 times more Vitamin B5 than Dried Lotus Seeds.
• Both Dried Lotus Seeds as well as Partially Defatted Sesame Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Lotus Seeds vs Partially Defatted Sesame Flour:

• 7 ounces of Lotus Seeds have 1.7 times more Manganese and 3.2 times more Potassium than Partially Defatted Sesame Flour.
• While 7 oz of Partially Defatted Sesame Flour contain 4.1 times more Copper, 4.1 times more Iron, 1.7 times more Magnesium, 1.3 times more Phosphorus, 8.2 times more Sodium and 10.2 times more Zinc than Dried Lotus Seeds.
• Both Lotus Seeds and Partially Defatted Sesame Flour contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Lotus Seeds have 1.8 times more Carbohydrate than Partially Defatted Sesame Flour.
• While 7 oz of Partially Defatted Sesame Flour contain 6 times more Fat, 5 times more Saturated Fat, 4.7 times more Omega 6 and 2.6 times more Protein than Dried Lotus Seeds.
• Both Lotus Seeds and Partially Defatted Sesame Flour offer comparable quantities of Energy and Omega 3 per seven ounces.