Comparing Nutrients in 14 ounces Lotus Seeds VS Squash Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Lotus Seeds	18%	5%	77%
Squash Seed Kernels	20%	73%	7%

Macro Nutrients

	Lotus Seeds	Squash Seed Kernels	Recommended Dietary Allowance
Energy	45.4% 1318kcal	76.5% 2219kcal	2900kcal per day for Men 19-50 years
Fat	8.06% 7.8g	201% 195g	97g per day for Men 19-50 years
Saturated Fat	4.1% 1.3g	107% 34.4g	32g per day for Men 19-50 years
Omega 3	25.3% 0.4g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	25% 4.22g	484% 82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	197% 256g	32.7% 42.5g	130g per day for Men 19-50 years
Sugars	NA	7.66% 5.56g	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	0.82% 0.6g	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	% 0.52g	g per day for Men 19-50 years
Sucrose	NA	% 4.5g	g per day for Men 19-50 years
Fiber	NA	62.7% 24g	38g per day for Men 19-50 years
Protein	109% 61g	214% 120g	56g per day for Men 19-50 years

Vitamins

	Lotus Seeds	Squash Seed Kernels	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	212% 2.54mg	90% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.8% 0.6mg	46.7% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.7% 6.35mg	124% 19.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67.6% 3.38mg	59.5% 2.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	43.7% 0.57mg	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	103% 413μg	57.5% 230μg	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	8.38% 7.54mg	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	57.7% 8.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lotus Seeds	Squash Seed Kernels	Recommended Dietary Allowance
Calcium	64.7% 647mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	592% 5.33mg	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	175% 14mg	438% 35mg	8mg per day for Men 19-50 years
Magnesium	198% 833mg	559% 2350mg	420mg per day for Men 19-50 years
Manganese	400% 9.2mg	784% 18mg	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	355% 2485mg	699% 4894mg	700mg per day for Men 19-50 years
Potassium	160% 5429mg	94% 3211mg	3400mg per day for Men 19-50 years
Selenium	NA	68% 37.3μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	38% 4.17mg	282% 31mg	11mg per day for Men 19-50 years
Water	1.5% 56.2g	0.56% 20.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Lotus Seeds vs Squash Seed Kernels:

• Dried Lotus Seeds have 2.3 times more Vitamin B1, 4.4 times more Vitamin B6 and 1.8 times more Vitamin B9 than Dried Pumpkin And Squash Seed Kernels.
• While Dried Pumpkin And Squash Seed Kernels contain 3.1 times more Vitamin B3 and more Vitamin C than Dried Lotus Seeds.
• Both Dried Lotus Seeds and Dried Pumpkin And Squash Seed Kernels have similar amounts of Vitamin B2 and Vitamin B5 per 14 oz.
• Both Dried Lotus Seeds as well as Dried Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Lotus Seeds vs Squash Seed Kernels:

• Dried Lotus Seeds have 3.5 times more Calcium and 1.7 times more Potassium than Dried Pumpkin And Squash Seed Kernels.
• While Dried Pumpkin And Squash Seed Kernels contain 3.8 times more Copper, 2.5 times more Iron, 2.8 times more Magnesium, 2 times more Manganese, 2 times more Phosphorus and 7.4 times more Zinc than Dried Lotus Seeds.

Comparison of macro-nutrients per 14 ounces:

• Dried Lotus Seeds have 6 times more Carbohydrate than Dried Pumpkin And Squash Seed Kernels.
• While Dried Pumpkin And Squash Seed Kernels contain 1.7 times more Energy, 24.9 times more Fat, 26.2 times more Saturated Fat, 19.5 times more Omega 6 and 2 times more Protein than Dried Lotus Seeds.
• Both Dried Lotus Seeds and Dried Pumpkin And Squash Seed Kernels have similar amounts of Omega 3 per 14 oz.
• Both Dried Lotus Seeds as well as Dried Pumpkin And Squash Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.