Comparing Nutrients in 100 grams Whole Sesame Seeds VS Lotus Seeds

Macros Ratio

	Protein	Fat	Carbs
Whole Sesame Seeds	12%	73%	15%
Lotus Seeds	18%	5%	77%

Macro Nutrients

	Whole Sesame Seeds	Lotus Seeds	Recommended Dietary Allowance
Energy	19.8% 573kcal	11.4% 332kcal	2900kcal per day for Men 19-50 years
Fat	51.2% 49.7g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	21.7% 6.96g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	23.5% 0.38g	6.38% 0.1g	1.6g per day for Men 19-50 years
Omega 6	126% 21.4g	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	18% 23.5g	49.6% 64.5g	130g per day for Men 19-50 years
Sugars	0.41% 0.3g	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	31% 12g	NA	38g per day for Men 19-50 years
Protein	31.7% 17.7g	27.5% 15.4g	56g per day for Men 19-50 years

Vitamins

	Whole Sesame Seeds	Lotus Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	53.3% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.2% 4.5mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1% 0.05mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	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	24.3% 97μg	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

	Whole Sesame Seeds	Lotus Seeds	Recommended Dietary Allowance
Calcium	98% 975mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	454% 4.1mg	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	182% 14.6mg	44% 3.53mg	8mg per day for Men 19-50 years
Magnesium	83.6% 351mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	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	90% 629mg	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	13.8% 468mg	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	0.73% 11mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	70.5% 7.75mg	9.55% 1.05mg	11mg per day for Men 19-50 years
Water	0.13% 4.7g	0.38% 14g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 100 g of Whole Sesame Seeds 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 Whole Sesame Seeds vs Lotus Seeds:

• 100 grams of Whole Sesame Seeds have 1.2 times more Vitamin B1, 1.6 times more Vitamin B2, 2.8 times more Vitamin B3 and 1.3 times more Vitamin B6 than Lotus Seeds.
• While 100 g of Dried Lotus Seeds contain 17 times more Vitamin B5 than Dried Whole Sesame Seeds.
• Both Whole Sesame Seeds and Lotus Seeds provide similar amounts of Vitamin B9 per 100 grams.
• 100 grams of Whole Sesame Seeds have insufficient amounts of Vitamin B5
• Both Dried Whole Sesame Seeds 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 Whole Sesame Seeds vs Lotus Seeds:

• 100 grams of Whole Sesame Seeds have 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 Lotus Seeds.
• While 100 g of Dried Lotus Seeds contain 2.9 times more Potassium than Dried Whole Sesame Seeds.
• Both Whole Sesame Seeds and Lotus Seeds contain similar levels of Manganese and Phosphorus per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Whole Sesame Seeds have 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 Lotus Seeds.
• While 100 g of Dried Lotus Seeds contain 2.7 times more Carbohydrate than Dried Whole Sesame Seeds.
• Both Whole Sesame Seeds and Lotus Seeds offer comparable quantities of Protein per 100 grams.