Comparing Nutrients in 7 ounces Lotus Seeds VS Toasted Sesame Seeds with Salt

Macros Ratio

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

Macro Nutrients

	Lotus Seeds	Toasted Sesame Seeds with Salt	Recommended Dietary Allowance
Energy	6.1% 177kcal	38.8% 1125kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.05g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.17g	41.7% 13.3g	32g per day for Men 19-50 years
Omega 3	3.35% 0.054g	45% 0.72g	1.6g per day for Men 19-50 years
Omega 6	3.33% 0.57g	241% 41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.4% 34.3g	39.8% 51.7g	130g per day for Men 19-50 years
Sugars	NA	1.3% 0.95g	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	88.3% 33.5g	38g per day for Men 19-50 years
Protein	14.6% 8.2g	60% 33.7g	56g per day for Men 19-50 years

Vitamins

	Lotus Seeds	Toasted Sesame Seeds with Salt	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	199% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.1% 0.079mg	71% 0.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.32% 0.85mg	67.4% 10.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.05% 0.45mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.6% 0.33mg	22.3% 0.29mg	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	14% 55.6μg	47.6% 191μg	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	Toasted Sesame Seeds with Salt	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	20.7% 0.19mg	321% 2.9mg	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	23.6% 1.9mg	193% 15.4mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	163% 687mg	420mg per day for Men 19-50 years
Manganese	53.6% 1.23mg	123% 2.83mg	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	47.6% 333mg	219% 1536mg	700mg per day for Men 19-50 years
Potassium	21.4% 728mg	23.7% 806mg	3400mg per day for Men 19-50 years
Selenium	NA	124% 68.3μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	77.8% 1167mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	185% 20.3mg	11mg per day for Men 19-50 years
Water	4.13% 153g	0.27% 9.92g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Lotus Seeds vs Toasted Sesame Seeds with Salt:

• Hulled Sesame Seed Kernels, Toasted with Salt contain 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 Raw Lotus Seeds.
• Both Raw Lotus Seeds and Hulled Sesame Seed Kernels, Toasted with Salt have similar amounts of Vitamin B6 per 7 oz.
• Both Raw Lotus Seeds as well as Hulled Sesame Seed Kernels, Toasted with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Lotus Seeds vs Toasted Sesame Seeds with Salt:

• Raw Lotus Seeds have 15.4 times more Water than Hulled Sesame Seed Kernels, Toasted with Salt.
• While Hulled Sesame Seed Kernels, Toasted with Salt contain 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 Raw Lotus Seeds.
• Both Raw Lotus Seeds and Hulled Sesame Seed Kernels, Toasted with Salt have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Hulled Sesame Seed Kernels, Toasted with Salt contain 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 Raw Lotus Seeds.
• Both Raw Lotus Seeds as well as Hulled Sesame Seed Kernels, Toasted with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.