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

Vitamins

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

Minerals

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

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

Comparing minerals per 7 ounces 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 7 ounces:

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