Comparing Nutrients in 7 ounces Lotus Seeds VS Whole Sesame Seeds

Macros Ratio

	Protein	Fat	Carbs
Lotus Seeds	18%	5%	77%
Whole Sesame Seeds	12%	73%	15%

Macro Nutrients

	Lotus Seeds	Whole Sesame Seeds	Recommended Dietary Allowance
Energy	22.7% 659kcal	39.2% 1137kcal	2900kcal per day for Men 19-50 years
Fat	4.03% 3.9g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.65g	43% 14g	32g per day for Men 19-50 years
Omega 3	12.7% 0.2g	46.6% 0.75g	1.6g per day for Men 19-50 years
Omega 6	12.4% 2.1g	250% 42.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	35.8% 46.5g	130g per day for Men 19-50 years
Sugars	NA	0.82% 0.6g	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	61.6% 23.4g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	63% 35g	56g per day for Men 19-50 years

Vitamins

	Lotus Seeds	Whole Sesame Seeds	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	131% 1.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	37.7% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.18mg	56% 8.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.8% 1.7mg	2% 0.099mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	96% 1.25mg	121% 1.57mg	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	48% 192μg	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	3.3% 0.5mg	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	Whole Sesame Seeds	Recommended Dietary Allowance
Calcium	32.3% 323mg	193% 1935mg	1000mg per day for Men 19-50 years
Copper	77% 0.69mg	900% 8.1mg	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	361% 29mg	8mg per day for Men 19-50 years
Magnesium	99% 417mg	166% 697mg	420mg per day for Men 19-50 years
Manganese	200% 4.6mg	212% 4.9mg	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	178% 1248mg	700mg per day for Men 19-50 years
Potassium	80% 2715mg	27.3% 929mg	3400mg per day for Men 19-50 years
Selenium	NA	124% 68.3μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	140% 15.4mg	11mg per day for Men 19-50 years
Water	0.76% 28g	0.25% 9.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Lotus Seeds VS Whole Sesame Seeds per 7 oz

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

Lets compare vitamin content per 7 ounces of Lotus Seeds vs Whole Sesame Seeds:

• 7 ounces of Lotus Seeds have 17 times more Vitamin B5 than Whole Sesame Seeds.
• While 7 oz of Dried Whole Sesame Seeds contain 1.6 times more Vitamin B2, 2.8 times more Vitamin B3 and 1.3 times more Vitamin B6 than Dried Lotus Seeds.
• Both Lotus Seeds and Whole Sesame Seeds provide similar amounts of Vitamin B1 and Vitamin B9 per seven ounces.
• 7 ounces of Whole Sesame Seeds have insufficient amounts of Vitamin B5
• Both Dried Lotus Seeds as well as Dried Whole Sesame Seeds 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 Whole Sesame Seeds:

• 7 ounces of Lotus Seeds have 2.9 times more Potassium than Whole Sesame Seeds.
• While 7 oz of Dried Whole Sesame Seeds contain 6 times more Calcium, 11.7 times more Copper, 4.1 times more Iron, 1.7 times more Magnesium and 7.4 times more Zinc than Dried Lotus Seeds.
• Both Lotus Seeds and Whole Sesame Seeds contain similar levels of Manganese and Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Lotus Seeds have 2.7 times more Carbohydrate than Whole Sesame Seeds.
• While 7 oz of Dried Whole Sesame Seeds contain 1.7 times more Energy, 25.2 times more Fat, 21.1 times more Saturated Fat, 3.7 times more Omega 3 and 20.1 times more Omega 6 than Dried Lotus Seeds.
• Both Lotus Seeds and Whole Sesame Seeds offer comparable quantities of Protein per seven ounces.