Comparing Nutrients in 100 grams Lotus Seeds VS Roasted Squash Seed Kernels

Macros Ratio

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

Macro Nutrients

	Lotus Seeds	Roasted Squash Seed Kernels	Recommended Dietary Allowance
Energy	11.4% 332kcal	19.8% 574kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	50.6% 49g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	26.7% 8.54g	32g per day for Men 19-50 years
Omega 3	6.38% 0.1g	6.94% 0.11g	1.6g per day for Men 19-50 years
Omega 6	6.26% 1.06g	115% 19.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.6% 64.5g	11.3% 14.7g	130g per day for Men 19-50 years
Sugars	NA	1.78% 1.3g	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	0.097% 0.07g	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	% 0.07g	g per day for Men 19-50 years
Sucrose	NA	% 1.14g	g per day for Men 19-50 years
Fiber	NA	17% 6.5g	38g per day for Men 19-50 years
Protein	27.5% 15.4g	53.3% 30g	56g per day for Men 19-50 years

Vitamins

	Lotus Seeds	Roasted Squash Seed Kernels	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.3% 0.64mg	5.83% 0.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	27.7% 4.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.4% 0.63mg	7.7% 0.1mg	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	26% 104μg	14.3% 57μg	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% 1.8mg	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	3.73% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.75% 4.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lotus Seeds	Roasted Squash Seed Kernels	Recommended Dietary Allowance
Calcium	16.3% 163mg	5.2% 52mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	142% 1.28mg	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	44% 3.53mg	101% 8.07mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	131% 550mg	420mg per day for Men 19-50 years
Manganese	101% 2.3mg	195% 4.5mg	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	89.4% 626mg	168% 1174mg	700mg per day for Men 19-50 years
Potassium	40.2% 1368mg	23% 788mg	3400mg per day for Men 19-50 years
Selenium	NA	17% 9.4μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	9.55% 1.05mg	69.5% 7.64mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.055% 2.03g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Lotus Seeds vs Roasted Squash Seed Kernels:

• Dried Lotus Seeds have 9.1 times more Vitamin B1, 1.5 times more Vitamin B5, 6.3 times more Vitamin B6 and 1.8 times more Vitamin B9 than Roasted Pumpkin And Squash Seed Kernels.
• While Roasted Pumpkin And Squash Seed Kernels contain 2.8 times more Vitamin B3 and more Vitamin C than Dried Lotus Seeds.
• Both Dried Lotus Seeds and Roasted Pumpkin And Squash Seed Kernels have similar amounts of Vitamin B2 per 100 g.
• Both Dried Lotus Seeds as well as Roasted Pumpkin And Squash Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Lotus Seeds vs Roasted Squash Seed Kernels:

• Dried Lotus Seeds have 3.1 times more Calcium and 1.7 times more Potassium than Roasted Pumpkin And Squash Seed Kernels.
• While Roasted Pumpkin And Squash Seed Kernels contain 3.6 times more Copper, 2.3 times more Iron, 2.6 times more Magnesium, 1.9 times more Manganese, 1.9 times more Phosphorus, 3.6 times more Sodium and 7.3 times more Zinc than Dried Lotus Seeds.

Comparison of macro-nutrients per 100 grams:

• Dried Lotus Seeds have 4.4 times more Carbohydrate than Roasted Pumpkin And Squash Seed Kernels.
• While Roasted Pumpkin And Squash Seed Kernels contain 1.7 times more Energy, 24.9 times more Fat, 25.9 times more Saturated Fat, 18.4 times more Omega 6 and 1.9 times more Protein than Dried Lotus Seeds.
• Both Dried Lotus Seeds and Roasted Pumpkin And Squash Seed Kernels have similar amounts of Omega 3 per 100 g.
• Both Dried Lotus Seeds as well as Roasted Pumpkin And Squash Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.