Comparing Nutrients in 1 kilogram Roasted Pumpkin And Squash Seed Kernels with Salt VS Lotus Seeds

Macros Ratio

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

Macro Nutrients

	Roasted Pumpkin And Squash Seed Kernels with Salt	Lotus Seeds	Recommended Dietary Allowance
Energy	198% 5740kcal	30.7% 890kcal	2900kcal per day for Men 19-50 years
Fat	506% 491g	5.46% 5.3g	97g per day for Men 19-50 years
Saturated Fat	267% 85.4g	2.75% 0.88g	32g per day for Men 19-50 years
Omega 3	69.4% 1.1g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	1152% 196g	16.8% 2.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	113% 147g	133% 173g	130g per day for Men 19-50 years
Sugars	17.8% 13g	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	0.97% 0.7g	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	% 0.7g	NA	g per day for Men 19-50 years
Sucrose	% 11.4g	NA	g per day for Men 19-50 years
Fiber	171% 65g	NA	38g per day for Men 19-50 years
Protein	533% 298g	73.8% 41.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Pumpkin And Squash Seed Kernels with Salt	Lotus Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	143% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	277% 44.3mg	27% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	114% 5.7mg	45.6% 2.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	129% 1.68mg	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	143% 570μg	70% 280μg	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	20% 18mg	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	37.3% 5.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37.5% 45μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Pumpkin And Squash Seed Kernels with Salt	Lotus Seeds	Recommended Dietary Allowance
Calcium	52% 520mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	1417% 12.8mg	104% 0.94mg	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	1009% 80.7mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	1310% 5500mg	133% 560mg	420mg per day for Men 19-50 years
Manganese	1952% 45mg	270% 6.2mg	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	1677% 11740mg	240% 1680mg	700mg per day for Men 19-50 years
Potassium	232% 7880mg	108% 3670mg	3400mg per day for Men 19-50 years
Selenium	171% 94μg	NA	55μg per day for Men 19-50 years
Sodium	171% 2560mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	695% 76.4mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	0.55% 20.3g	21% 770g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Roasted Pumpkin And Squash Seed Kernels with Salt vs Lotus Seeds:

• Roasted Pumpkin And Squash Seed Kernels with Salt have 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.
• While Raw Lotus Seeds contain 2.4 times more Vitamin B1 and 1.7 times more Vitamin B6 than Roasted Pumpkin And Squash Seed Kernels with Salt.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt as well as Raw Lotus Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Roasted Pumpkin And Squash Seed Kernels with Salt vs Lotus Seeds:

• Roasted Pumpkin And Squash Seed Kernels with Salt have 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.
• While Raw Lotus Seeds contain 37.9 times more Water than Roasted Pumpkin And Squash Seed Kernels with Salt.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt and Raw Lotus Seeds have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Roasted Pumpkin And Squash Seed Kernels with Salt have 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 Roasted Pumpkin And Squash Seed Kernels with Salt and Raw Lotus Seeds have similar amounts of Carbohydrate per 1 kg.
• Both Roasted Pumpkin And Squash Seed Kernels with Salt as well as Raw Lotus Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.