Comparing Nutrients in 7 ounces 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	22.7% 659kcal	38.3% 1109kcal	2900kcal per day for Men 19-50 years
Fat	4.03% 3.9g	100% 97g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.65g	53.7% 17g	32g per day for Men 19-50 years
Omega 3	12.7% 0.2g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	12.4% 2.1g	242% 41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	98% 128g	16.3% 21.3g	130g per day for Men 19-50 years
Sugars	NA	3.83% 2.78g	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	0.41% 0.3g	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	% 0.26g	g per day for Men 19-50 years
Sucrose	NA	% 2.24g	g per day for Men 19-50 years
Fiber	NA	31.3% 12g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	107% 60g	56g per day for Men 19-50 years

Vitamins

	Lotus Seeds	Squash Seed Kernels	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.18mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.8% 1.7mg	29.8% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	96% 1.25mg	22% 0.28mg	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	51.6% 206μg	28.8% 115μg	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	4.2% 3.77mg	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	29% 4.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	12% 14.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lotus Seeds	Squash Seed Kernels	Recommended Dietary Allowance
Calcium	32.3% 323mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	77% 0.69mg	296% 2.67mg	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	87.6% 7mg	219% 17.5mg	8mg per day for Men 19-50 years
Magnesium	99% 417mg	280% 1175mg	420mg per day for Men 19-50 years
Manganese	200% 4.6mg	392% 9mg	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	177% 1242mg	350% 2447mg	700mg per day for Men 19-50 years
Potassium	80% 2715mg	47.2% 1605mg	3400mg per day for Men 19-50 years
Selenium	NA	34% 18.7μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	141% 15.5mg	11mg per day for Men 19-50 years
Water	0.76% 28g	0.28% 10.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces 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 7 oz.
• 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 7 oz.

Comparing minerals per 7 ounces 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 7 ounces:

• 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 7 oz.
• Both Dried Lotus Seeds as well as Dried Pumpkin And Squash Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.