Comparing Nutrients in 5 ounces Lotus Seeds VS Roasted Pumpkin And Squash Seed Kernels with Salt

Macros Ratio

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

Macro Nutrients

	Lotus Seeds	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Energy	4.35% 126kcal	28% 814kcal	2900kcal per day for Men 19-50 years
Fat	0.77% 0.75g	71.7% 69.5g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.12g	38% 12g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	9.83% 0.16g	1.6g per day for Men 19-50 years
Omega 6	2.38% 0.4g	163% 27.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.5g	16% 21g	130g per day for Men 19-50 years
Sugars	NA	2.52% 1.83g	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	0.14% 0.099g	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	% 0.099g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	NA	24.2% 9.2g	38g per day for Men 19-50 years
Protein	10.5% 5.85g	75.5% 42.3g	56g per day for Men 19-50 years

Vitamins

	Lotus Seeds	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	16.4% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.8% 0.61mg	39.2% 6.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.46% 0.32mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	11% 0.14mg	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	9.92% 39.7μg	20% 80.8μg	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	2.83% 2.55mg	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	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.3% 6.38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lotus Seeds	Roasted Pumpkin And Squash Seed Kernels with Salt	Recommended Dietary Allowance
Calcium	6.24% 62.4mg	7.37% 73.7mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	201% 1.8mg	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	17% 1.35mg	143% 11.4mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	186% 780mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	277% 6.36mg	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	34% 238mg	238% 1664mg	700mg per day for Men 19-50 years
Potassium	15.3% 520mg	33% 1117mg	3400mg per day for Men 19-50 years
Selenium	NA	24.2% 13.3μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	24% 363mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	98% 11mg	11mg per day for Men 19-50 years
Water	2.95% 109g	0.078% 2.88g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Lotus Seeds vs Roasted Pumpkin And Squash Seed Kernels with Salt:

• Raw Lotus Seeds have 2.4 times more Vitamin B1 and 1.7 times more Vitamin B6 than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While Roasted Pumpkin And Squash Seed Kernels with Salt contain 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.
• Both Raw Lotus Seeds as well as Roasted Pumpkin And Squash Seed Kernels with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Lotus Seeds vs Roasted Pumpkin And Squash Seed Kernels with Salt:

• Raw Lotus Seeds have 37.9 times more Water than Roasted Pumpkin And Squash Seed Kernels with Salt.
• While Roasted Pumpkin And Squash Seed Kernels with Salt contain 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.
• Both Raw Lotus Seeds and Roasted Pumpkin And Squash Seed Kernels with Salt have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Roasted Pumpkin And Squash Seed Kernels with Salt contain 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 Raw Lotus Seeds and Roasted Pumpkin And Squash Seed Kernels with Salt have similar amounts of Carbohydrate per 5 oz.
• Both Raw Lotus Seeds as well as Roasted Pumpkin And Squash Seed Kernels with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.