Comparing Nutrients in 100 grams Lotus Seeds VS Sesame Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Lotus Seeds	18%	5%	77%
Sesame Seed Kernels	12%	81%	7%

Macro Nutrients

	Lotus Seeds	Sesame Seed Kernels	Recommended Dietary Allowance
Energy	3.07% 89kcal	21.8% 631kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.53g	63% 61.2g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.088g	28.3% 9.06g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	16.4% 0.26g	1.6g per day for Men 19-50 years
Omega 6	1.68% 0.29g	148% 25.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.3% 17.3g	9.02% 11.7g	130g per day for Men 19-50 years
Sugars	NA	0.66% 0.48g	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	0.097% 0.07g	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	% 0.1g	g per day for Men 19-50 years
Sucrose	NA	% 0.31g	g per day for Men 19-50 years
Fiber	NA	30.5% 11.6g	38g per day for Men 19-50 years
Protein	7.38% 4.13g	36.5% 20.5g	56g per day for Men 19-50 years

Vitamins

	Lotus Seeds	Sesame Seed Kernels	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.3% 0.17mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	6.92% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.7% 0.43mg	36.3% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.56% 0.23mg	5.8% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	30.8% 0.4mg	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	7% 28μg	28.8% 115μg	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	11.2% 1.68mg	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	Sesame Seed Kernels	Recommended Dietary Allowance
Calcium	4.4% 44mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	10.4% 0.094mg	156% 1.4mg	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	12% 0.95mg	79.5% 6.36mg	8mg per day for Men 19-50 years
Magnesium	13.3% 56mg	82% 345mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	62.6% 1.44mg	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	24% 168mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	10.8% 367mg	11% 370mg	3400mg per day for Men 19-50 years
Selenium	NA	62.5% 34.4μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	3.13% 47mg	1500mg per day for Men 19-50 years
Zinc	2.55% 0.28mg	61% 6.73mg	11mg per day for Men 19-50 years
Water	2.1% 77g	0.1% 3.75g	3700g per day for Men 19-50 years

Nutrient Comparison: Lotus Seeds VS Sesame Seed Kernels per 100 g

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

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

• 100 g of Dried Hulled Sesame Seed Kernels contain 4.1 times more Vitamin B1, 2.3 times more Vitamin B2, 13.5 times more Vitamin B3, 1.3 times more Vitamin B5, 2.4 times more Vitamin B6 and 4.1 times more Vitamin B9 than Raw Lotus Seeds.
• Both Raw Lotus Seeds as well as Dried Hulled Sesame Seed Kernels 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 Sesame Seed Kernels:

• 100 grams of Lotus Seeds have 20.5 times more Water than Sesame Seed Kernels.
• While 100 g of Dried Hulled Sesame Seed Kernels contain 1.4 times more Calcium, 14.9 times more Copper, 6.7 times more Iron, 6.2 times more Magnesium, 2.3 times more Manganese, 4 times more Phosphorus, 47 times more Sodium and 24 times more Zinc than Raw Lotus Seeds.
• Both Lotus Seeds and Sesame Seed Kernels contain similar levels of Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Lotus Seeds have 1.5 times more Carbohydrate than Sesame Seed Kernels.
• While 100 g of Dried Hulled Sesame Seed Kernels contain 7.1 times more Energy, 115.5 times more Fat, 102.9 times more Saturated Fat, 9.7 times more Omega 3, 88.5 times more Omega 6 and 5 times more Protein than Raw Lotus Seeds.
• 100 grams of Lotus Seeds provide inadequate amounts of Omega 3 and Omega 6