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

Vitamins

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

Minerals

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

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

Comparing minerals per 1 pound 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 pound:

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