Comparing Nutrients in 100 grams Toasted Sesame Seeds with Salt VS Lotus Seeds

Macros Ratio

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

Macro Nutrients

	Toasted Sesame Seeds with Salt	Lotus Seeds	Recommended Dietary Allowance
Energy	19.6% 567kcal	3.07% 89kcal	2900kcal per day for Men 19-50 years
Fat	49.5% 48g	0.55% 0.53g	97g per day for Men 19-50 years
Saturated Fat	21% 6.72g	0.28% 0.088g	32g per day for Men 19-50 years
Omega 3	22.7% 0.36g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	121% 20.7g	1.68% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	13.3% 17.3g	130g per day for Men 19-50 years
Sugars	0.66% 0.48g	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	44.5% 17g	NA	38g per day for Men 19-50 years
Protein	30.3% 17g	7.38% 4.13g	56g per day for Men 19-50 years

Vitamins

	Toasted Sesame Seeds with Salt	Lotus 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	100% 1.2mg	14.3% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.44mg	2.7% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	4.56% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	13% 0.17mg	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	24% 96μg	7% 28μg	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	1.67% 0.25mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sesame Seeds with Salt	Lotus Seeds	Recommended Dietary Allowance
Calcium	13% 131mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	10.4% 0.094mg	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	97% 7.8mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	82.4% 346mg	13.3% 56mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	27% 0.62mg	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	111% 774mg	24% 168mg	700mg per day for Men 19-50 years
Potassium	12% 406mg	10.8% 367mg	3400mg per day for Men 19-50 years
Selenium	62.5% 34.4μg	NA	55μg per day for Men 19-50 years
Sodium	39.2% 588mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	93% 10.2mg	2.55% 0.28mg	11mg per day for Men 19-50 years
Water	0.14% 5g	2.1% 77g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sesame Seeds with Salt VS Lotus Seeds per 100 g

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

Lets compare vitamin content per 100 grams of Toasted Sesame Seeds with Salt vs Lotus Seeds:

• 100 grams of Toasted Sesame Seeds with Salt have 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 Lotus Seeds.
• Both Toasted Sesame Seeds with Salt and Lotus Seeds provide similar amounts of Vitamin B6 per 100 grams.
• Both Hulled Sesame Seed Kernels, Toasted with Salt as well as Raw Lotus Seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Toasted Sesame Seeds with Salt vs Lotus Seeds:

• 100 grams of Toasted Sesame Seeds with Salt have 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 Lotus Seeds.
• While 100 g of Raw Lotus Seeds contain 15.4 times more Water than Hulled Sesame Seed Kernels, Toasted with Salt.
• Both Toasted Sesame Seeds with Salt and Lotus Seeds contain similar levels of Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Toasted Sesame Seeds with Salt have 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 Lotus Seeds.
• 100 grams of Lotus Seeds provide inadequate amounts of Omega 3 and Omega 6