Comparing Nutrients in 1 kilogram Squash Seed Kernels VS Lotus Seeds

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Lets compare vitamin content per 1 kilogram of Squash Seed Kernels vs Lotus Seeds:

• Dried Pumpkin And Squash Seed Kernels have 3.1 times more Vitamin B3 and more Vitamin C than Dried Lotus Seeds.
• While Dried Lotus Seeds contain 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.
• Both Dried Pumpkin And Squash Seed Kernels and Dried Lotus Seeds have similar amounts of Vitamin B2 and Vitamin B5 per 1 kg.
• Both Dried Pumpkin And Squash Seed Kernels as well as Dried Lotus Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Squash Seed Kernels vs Lotus Seeds:

• Dried Pumpkin And Squash Seed Kernels have 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.
• While Dried Lotus Seeds contain 3.5 times more Calcium and 1.7 times more Potassium than Dried Pumpkin And Squash Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• Dried Pumpkin And Squash Seed Kernels have 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.
• While Dried Lotus Seeds contain 6 times more Carbohydrate than Dried Pumpkin And Squash Seed Kernels.
• Both Dried Pumpkin And Squash Seed Kernels and Dried Lotus Seeds have similar amounts of Omega 3 per 1 kg.
• Both Dried Pumpkin And Squash Seed Kernels as well as Dried Lotus Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.