Comparing Nutrients in 100 grams 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	11.4% 332kcal	13% 382kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	12.3% 12g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	5.1% 1.63g	32g per day for Men 19-50 years
Omega 3	6.38% 0.1g	5.5% 0.088g	1.6g per day for Men 19-50 years
Omega 6	6.26% 1.06g	29.5% 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	27% 35g	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	27.5% 15.4g	72% 40.3g	56g per day for Men 19-50 years

Vitamins

	Lotus Seeds	Partially Defatted Sesame Flour	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.3% 0.64mg	211% 2.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	20.8% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	78.8% 12.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	55% 2.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.4% 0.63mg	11.7% 0.15mg	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	7.25% 29μg	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	16.3% 163mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	159% 1.43mg	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	179% 14.3mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	86% 362mg	420mg per day for Men 19-50 years
Manganese	101% 2.3mg	61% 1.4mg	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	116% 810mg	700mg per day for Men 19-50 years
Potassium	40.2% 1368mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	2.73% 41mg	1500mg per day for Men 19-50 years
Zinc	9.55% 1.05mg	97% 10.7mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.18% 6.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Lotus Seeds VS Partially Defatted Sesame Flour per 100 g

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

Lets compare vitamin content per 100 grams of Lotus Seeds vs Partially Defatted Sesame Flour:

• 100 grams of Lotus Seeds have 4.1 times more Vitamin B6 and 3.6 times more Vitamin B9 than Partially Defatted Sesame Flour.
• While 100 g 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 100 grams.

Comparing minerals per 100 grams for Lotus Seeds vs Partially Defatted Sesame Flour:

• 100 grams of Lotus Seeds have 1.7 times more Manganese and 3.2 times more Potassium than Partially Defatted Sesame Flour.
• While 100 g 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 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Lotus Seeds have 1.8 times more Carbohydrate than Partially Defatted Sesame Flour.
• While 100 g 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 100 grams.