Comparing Nutrients in 100 grams Toasted Sesame Seed Kernels VS Lotus Seeds

Macros Ratio

	Protein	Fat	Carbs
Toasted Sesame Seed Kernels	11%	72%	17%
Lotus Seeds	18%	5%	77%

Macro Nutrients

	Toasted Sesame Seed Kernels	Lotus Seeds	Recommended Dietary Allowance
Energy	19.6% 567kcal	11.4% 332kcal	2900kcal per day for Men 19-50 years
Fat	49.5% 48g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	21% 6.72g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	22.7% 0.36g	6.38% 0.1g	1.6g per day for Men 19-50 years
Omega 6	121% 20.7g	6.26% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	49.6% 64.5g	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	27.5% 15.4g	56g per day for Men 19-50 years

Vitamins

	Toasted Sesame Seed Kernels	Lotus Seeds	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	100% 1.2mg	53.3% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.44mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	48.4% 0.63mg	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	26% 104μg	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 Seed Kernels	Lotus Seeds	Recommended Dietary Allowance
Calcium	13% 131mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	39% 0.35mg	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	44% 3.53mg	8mg per day for Men 19-50 years
Magnesium	82.4% 346mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	101% 2.3mg	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	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	12% 406mg	40.2% 1368mg	3400mg per day for Men 19-50 years
Selenium	62.5% 34.4μg	NA	55μg per day for Men 19-50 years
Sodium	2.6% 39mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	93% 10.2mg	9.55% 1.05mg	11mg per day for Men 19-50 years
Water	0.14% 5g	0.38% 14g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 100 g of Toasted Sesame Seed Kernels 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 Seed Kernels vs Lotus Seeds:

• 100 grams of Toasted Sesame Seed Kernels have 1.9 times more Vitamin B1, 3.1 times more Vitamin B2 and 3.4 times more Vitamin B3 than Lotus Seeds.
• While 100 g of Dried Lotus Seeds contain 1.3 times more Vitamin B5 and 4.3 times more Vitamin B6 than Toasted Hulled Sesame Seed Kernels.
• Both Toasted Sesame Seed Kernels and Lotus Seeds provide similar amounts of Vitamin B9 per 100 grams.
• Both Toasted Hulled Sesame Seed Kernels as well as Dried 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 Seed Kernels vs Lotus Seeds:

• 100 grams of Toasted Sesame Seed Kernels have 4.2 times more Copper, 2.2 times more Iron, 1.6 times more Magnesium, 1.2 times more Phosphorus, 7.8 times more Sodium and 9.7 times more Zinc than Lotus Seeds.
• While 100 g of Dried Lotus Seeds contain 1.6 times more Manganese and 3.4 times more Potassium than Toasted Hulled Sesame Seed Kernels.
• Both Toasted Sesame Seed Kernels and Lotus Seeds contain similar levels of Calcium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Toasted Sesame Seed Kernels have 1.7 times more Energy, 24.4 times more Fat, 20.4 times more Saturated Fat, 3.6 times more Omega 3 and 19.4 times more Omega 6 than Lotus Seeds.
• While 100 g of Dried Lotus Seeds contain 2.5 times more Carbohydrate than Toasted Hulled Sesame Seed Kernels.
• Both Toasted Sesame Seed Kernels and Lotus Seeds offer comparable quantities of Protein per 100 grams.