Comparing Nutrients in 1 pound 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	52% 1506kcal	87.4% 2536kcal	2900kcal per day for Men 19-50 years
Fat	9.2% 8.94g	229% 222g	97g per day for Men 19-50 years
Saturated Fat	4.68% 1.5g	123% 39.3g	32g per day for Men 19-50 years
Omega 3	29% 0.46g	34% 0.54g	1.6g per day for Men 19-50 years
Omega 6	28.4% 4.83g	553% 94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	225% 292g	37.4% 48.6g	130g per day for Men 19-50 years
Sugars	NA	8.76% 6.35g	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	0.94% 0.68g	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	% 0.59g	g per day for Men 19-50 years
Sucrose	NA	% 5.13g	g per day for Men 19-50 years
Fiber	NA	71.6% 27.2g	38g per day for Men 19-50 years
Protein	125% 70g	245% 137g	56g per day for Men 19-50 years

Vitamins

	Lotus Seeds	Squash Seed Kernels	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	242% 2.9mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	52.3% 0.68mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.4% 7.26mg	141% 22.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.2% 3.86mg	68% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	219% 2.85mg	50% 0.65mg	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	118% 472μg	65.8% 263μg	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	9.58% 8.6mg	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	66% 9.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lotus Seeds	Squash Seed Kernels	Recommended Dietary Allowance
Calcium	74% 739mg	21% 209mg	1000mg per day for Men 19-50 years
Copper	176% 1.6mg	677% 6.1mg	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	200% 16mg	500% 40mg	8mg per day for Men 19-50 years
Magnesium	227% 953mg	639% 2685mg	420mg per day for Men 19-50 years
Manganese	457% 10.5mg	896% 20.6mg	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	406% 2839mg	799% 5593mg	700mg per day for Men 19-50 years
Potassium	183% 6205mg	108% 3670mg	3400mg per day for Men 19-50 years
Selenium	NA	77.5% 42.6μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	43.3% 4.76mg	322% 35.4mg	11mg per day for Men 19-50 years
Water	1.74% 64.2g	0.64% 23.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.
• 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 lb.

Comparing minerals per 1 pound 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 pound:

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