Comparing Nutrients in 100 grams 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	11.4% 332kcal	19.8% 573kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	51.2% 49.7g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	21.7% 6.96g	32g per day for Men 19-50 years
Omega 3	6.38% 0.1g	23.5% 0.38g	1.6g per day for Men 19-50 years
Omega 6	6.26% 1.06g	126% 21.4g	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	18% 23.5g	130g per day for Men 19-50 years
Sugars	NA	0.41% 0.3g	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	31% 12g	38g per day for Men 19-50 years
Protein	27.5% 15.4g	31.7% 17.7g	56g per day for Men 19-50 years

Vitamins

	Lotus Seeds	Whole Sesame Seeds	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.3% 0.64mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	28.2% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	1% 0.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.4% 0.63mg	60.8% 0.79mg	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	24.3% 97μg	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	1.67% 0.25mg	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	16.3% 163mg	98% 975mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	454% 4.1mg	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	44% 3.53mg	182% 14.6mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	83.6% 351mg	420mg per day for Men 19-50 years
Manganese	101% 2.3mg	107% 2.46mg	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	90% 629mg	700mg per day for Men 19-50 years
Potassium	40.2% 1368mg	13.8% 468mg	3400mg per day for Men 19-50 years
Selenium	NA	62.5% 34.4μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	9.55% 1.05mg	70.5% 7.75mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.13% 4.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Lotus Seeds VS Whole Sesame Seeds per 100 g

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

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

• 100 grams of Lotus Seeds have 17 times more Vitamin B5 than Whole Sesame Seeds.
• While 100 g 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 100 grams.
• 100 grams 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 100 grams.

Comparing minerals per 100 grams for Lotus Seeds vs Whole Sesame Seeds:

• 100 grams of Lotus Seeds have 2.9 times more Potassium than Whole Sesame Seeds.
• While 100 g 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 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Lotus Seeds have 2.7 times more Carbohydrate than Whole Sesame Seeds.
• While 100 g 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 100 grams.