Comparing Nutrients in 100 grams Lotus Seeds VS Hemp Seeds

Macros Ratio

	Protein	Fat	Carbs
Lotus Seeds	18%	5%	77%
Hemp Seeds	21%	73%	6%

Macro Nutrients

	Lotus Seeds	Hemp Seeds	Recommended Dietary Allowance
Energy	11.4% 332kcal	19% 553kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	50.3% 48.8g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	14.4% 4.6g	32g per day for Men 19-50 years
Omega 3	6.38% 0.1g	627% 10g	1.6g per day for Men 19-50 years
Omega 6	6.26% 1.06g	162% 27.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.6% 64.5g	6.67% 8.67g	130g per day for Men 19-50 years
Sugars	NA	2.07% 1.5g	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	0.43% 0.31g	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	% 0.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.85g	g per day for Men 19-50 years
Fiber	NA	10.5% 4g	38g per day for Men 19-50 years
Protein	27.5% 15.4g	56.4% 31.6g	56g per day for Men 19-50 years

Vitamins

	Lotus Seeds	Hemp Seeds	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.3% 0.64mg	106% 1.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	57.5% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.4% 0.63mg	46% 0.6mg	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	26% 104μg	27.5% 110μg	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	0.56% 0.5mg	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	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.9% 5.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lotus Seeds	Hemp Seeds	Recommended Dietary Allowance
Calcium	16.3% 163mg	7% 70mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	178% 1.6mg	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	44% 3.53mg	99% 7.95mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	167% 700mg	420mg per day for Men 19-50 years
Manganese	101% 2.3mg	330% 7.6mg	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	89.4% 626mg	236% 1650mg	700mg per day for Men 19-50 years
Potassium	40.2% 1368mg	35.3% 1200mg	3400mg per day for Men 19-50 years
Selenium	NA	47% 26μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	9.55% 1.05mg	90% 9.9mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.13% 4.96g	3700g per day for Men 19-50 years

Nutrient Comparison: Lotus Seeds VS Hemp Seeds per 100 g

Compare the macro and micronutrient content in 100 g of Lotus Seeds versus 100 g of Hemp Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Lotus Seeds vs Hemp Seeds:

• 100 g of Hulled Hemp Seeds contain 2 times more Vitamin B1, 1.9 times more Vitamin B2 and 5.8 times more Vitamin B3 than Dried Lotus Seeds.
• Both Lotus Seeds and Hemp Seeds provide similar amounts of Vitamin B6 and Vitamin B9 per 100 grams.
• Both Dried Lotus Seeds as well as Hulled Hemp Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Lotus Seeds vs Hemp Seeds:

• 100 grams of Lotus Seeds have 2.3 times more Calcium than Hemp Seeds.
• While 100 g of Hulled Hemp Seeds contain 4.6 times more Copper, 2.3 times more Iron, 3.3 times more Magnesium, 3.3 times more Manganese, 2.6 times more Phosphorus and 9.4 times more Zinc than Dried Lotus Seeds.
• Both Lotus Seeds and Hemp Seeds contain similar levels of Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Lotus Seeds have 7.4 times more Carbohydrate than Hemp Seeds.
• While 100 g of Hulled Hemp Seeds contain 1.7 times more Energy, 24.7 times more Fat, 13.9 times more Saturated Fat, 98.3 times more Omega 3, 25.8 times more Omega 6 and 2 times more Protein than Dried Lotus Seeds.