Comparing Nutrients in 1 kilogram 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	114% 3320kcal	193% 5590kcal	2900kcal per day for Men 19-50 years
Fat	20.3% 19.7g	506% 491g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	271% 86.6g	32g per day for Men 19-50 years
Omega 3	63.8% 1.02g	75% 1.2g	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.6g	1218% 207g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	496% 645g	82.4% 107g	130g per day for Men 19-50 years
Sugars	NA	19.3% 14g	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	2.07% 1.5g	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	% 1.3g	g per day for Men 19-50 years
Sucrose	NA	% 11.3g	g per day for Men 19-50 years
Fiber	NA	158% 60g	38g per day for Men 19-50 years
Protein	275% 154g	540% 302g	56g per day for Men 19-50 years

Vitamins

	Lotus Seeds	Squash Seed Kernels	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	533% 6.4mg	228% 2.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	312% 50mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	170% 8.5mg	150% 7.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	484% 6.3mg	110% 1.43mg	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	260% 1040μg	145% 580μg	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	21% 19mg	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	145% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	61% 73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lotus Seeds	Squash Seed Kernels	Recommended Dietary Allowance
Calcium	163% 1630mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	389% 3.5mg	1492% 13.4mg	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	441% 35.3mg	1103% 88.2mg	8mg per day for Men 19-50 years
Magnesium	500% 2100mg	1410% 5920mg	420mg per day for Men 19-50 years
Manganese	1008% 23mg	1975% 45.4mg	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	894% 6260mg	1761% 12330mg	700mg per day for Men 19-50 years
Potassium	402% 13680mg	238% 8090mg	3400mg per day for Men 19-50 years
Selenium	NA	171% 94μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	710% 78mg	11mg per day for Men 19-50 years
Water	3.83% 142g	1.4% 52.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• 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 1 kg.

Comparing minerals per 1 kilogram 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 1 kilogram:

• 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 1 kg.
• Both Dried Lotus Seeds as well as Dried Pumpkin And Squash Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.