Comparing Nutrients in 100 grams 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	19.3% 559kcal	11.4% 332kcal	2900kcal per day for Men 19-50 years
Fat	50.6% 49g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	27% 8.66g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	7.5% 0.12g	6.38% 0.1g	1.6g per day for Men 19-50 years
Omega 6	122% 20.7g	6.26% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.24% 10.7g	49.6% 64.5g	130g per day for Men 19-50 years
Sugars	1.93% 1.4g	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	0.21% 0.15g	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	% 0.13g	NA	g per day for Men 19-50 years
Sucrose	% 1.13g	NA	g per day for Men 19-50 years
Fiber	15.8% 6g	NA	38g per day for Men 19-50 years
Protein	54% 30.2g	27.5% 15.4g	56g per day for Men 19-50 years

Vitamins

	Squash Seed Kernels	Lotus Seeds	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.8% 0.27mg	53.3% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.8% 0.15mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	48.4% 0.63mg	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	14.5% 58μg	26% 104μg	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	2.1% 1.9mg	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	14.5% 2.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.1% 7.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Squash Seed Kernels	Lotus Seeds	Recommended Dietary Allowance
Calcium	4.6% 46mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	39% 0.35mg	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	110% 8.8mg	44% 3.53mg	8mg per day for Men 19-50 years
Magnesium	141% 592mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	198% 4.54mg	101% 2.3mg	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	176% 1233mg	89.4% 626mg	700mg per day for Men 19-50 years
Potassium	23.8% 809mg	40.2% 1368mg	3400mg per day for Men 19-50 years
Selenium	17% 9.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	71% 7.8mg	9.55% 1.05mg	11mg per day for Men 19-50 years
Water	0.14% 5.23g	0.38% 14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.
• 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 100 g.

Comparing minerals per 100 grams 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 100 grams:

• 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 100 g.
• Both Dried Pumpkin And Squash Seed Kernels as well as Dried Lotus Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.