Comparing Nutrients in 14 ounces Lotus Seeds VS Roasted Pumpkin And Squash Seed Kernels with Salt

Macros Ratio

	Protein	Fat	Carbs
Lotus Seeds	18%	5%	77%
Roasted Pumpkin And Squash Seed Kernels with Salt	19%	71%	10%

Macro Nutrients

	Lotus Seeds	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Energy	12% 353kcal	78.6% 2278kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	201% 195g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	106% 34g	32g per day for Men 19-50 years
Omega 3	6.7% 0.11g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	6.65% 1.13g	457% 77.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.8% 68.6g	45% 58.4g	130g per day for Men 19-50 years
Sugars	NA	7.06% 5.1g	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	0.38% 0.28g	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	% 0.28g	g per day for Men 19-50 years
Sucrose	NA	% 4.52g	g per day for Men 19-50 years
Fiber	NA	68% 25.8g	38g per day for Men 19-50 years
Protein	29.3% 16.4g	211% 118g	56g per day for Men 19-50 years

Vitamins

	Lotus Seeds	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.6% 0.68mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	45.8% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	110% 17.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	45.2% 2.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.3% 0.67mg	30.5% 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	27.8% 111μg	56.6% 226μg	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	7.94% 7.14mg	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	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lotus Seeds	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Calcium	17.5% 175mg	20.6% 206mg	1000mg per day for Men 19-50 years
Copper	41.5% 0.37mg	562% 5.06mg	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	47% 3.77mg	400% 32mg	8mg per day for Men 19-50 years
Magnesium	53% 222mg	520% 2183mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	775% 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	95% 667mg	666% 4660mg	700mg per day for Men 19-50 years
Potassium	43% 1457mg	92% 3128mg	3400mg per day for Men 19-50 years
Selenium	NA	68% 37.3μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	67.7% 1016mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	276% 30.3mg	11mg per day for Men 19-50 years
Water	8.26% 306g	0.22% 8.06g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Lotus Seeds vs Roasted Pumpkin And Squash Seed Kernels with Salt:

• Raw Lotus Seeds have 2.4 times more Vitamin B1 and 1.7 times more Vitamin B6 than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While Roasted Pumpkin And Squash Seed Kernels with Salt contain 3.8 times more Vitamin B2, 10.3 times more Vitamin B3, 2.5 times more Vitamin B5, 2 times more Vitamin B9 and more Vitamin C than Raw Lotus Seeds.
• Both Raw Lotus Seeds as well as Roasted Pumpkin And Squash Seed Kernels with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Lotus Seeds vs Roasted Pumpkin And Squash Seed Kernels with Salt:

• Raw Lotus Seeds have 37.9 times more Water than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While Roasted Pumpkin And Squash Seed Kernels with Salt contain 13.6 times more Copper, 8.5 times more Iron, 9.8 times more Magnesium, 7.2 times more Manganese, 7 times more Phosphorus, 2.1 times more Potassium, 256 times more Sodium and 27.3 times more Zinc than Raw Lotus Seeds.
• Both Raw Lotus Seeds and Roasted Pumpkin And Squash Seed Kernels with Salt have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Roasted Pumpkin And Squash Seed Kernels with Salt contain 6.4 times more Energy, 92.5 times more Fat, 97.1 times more Saturated Fat, 4.1 times more Omega 3, 68.7 times more Omega 6 and 7.2 times more Protein than Raw Lotus Seeds.
• Both Raw Lotus Seeds and Roasted Pumpkin And Squash Seed Kernels with Salt have similar amounts of Carbohydrate per 14 oz.
• Both Raw Lotus Seeds as well as Roasted Pumpkin And Squash Seed Kernels with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.