Comparing Nutrients in 1 kilogram Boiled Broccoli VS Boiled Lotus Root with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Boiled Lotus Root with Salt	9%	1%	90%

Macro Nutrients

	Boiled Broccoli	Boiled Lotus Root with Salt	Recommended Dietary Allowance
Energy	12% 350kcal	22.8% 660kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	0.59% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	123% 160g	130g per day for Men 19-50 years
Sugars	19% 14g	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	10.2% 7.4g	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	% 4.9g	NA	g per day for Men 19-50 years
Sucrose	% 0.8g	NA	g per day for Men 19-50 years
Fiber	87% 33g	81.6% 31g	38g per day for Men 19-50 years
Protein	42.5% 24g	28.2% 16g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Boiled Lotus Root with Salt	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	168% 2.18mg	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	270% 1080μg	20% 80μg	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	721% 649mg	304% 274mg	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	97% 14.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Boiled Lotus Root with Salt	Recommended Dietary Allowance
Calcium	40% 400mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	241% 2.17mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	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	83.8% 6.7mg	113% 9mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	96% 2.2mg	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	96% 670mg	111% 780mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	107% 3630mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	187% 2810mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	24% 893g	22% 814g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Boiled Lotus Root with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Broccoli versus 1 kg of Boiled Lotus Root with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Boiled Lotus Root with Salt:

• 1 kilogram of Boiled Broccoli has more Vitamin A, 12.3 times more Vitamin B2, 1.8 times more Vitamin B3, 2 times more Vitamin B5, 13.5 times more Vitamin B9 and 2.4 times more Vitamin C than Boiled Lotus Root with Salt.
• While 1 kg of Boiled and Drained Lotus Root with Salt contains 2 times more Vitamin B1 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Boiled Lotus Root with Salt provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Boiled Lotus Root with Salt have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin B3
• Both Boiled and Drained Broccoli as well as Boiled and Drained Lotus Root with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Boiled Lotus Root with Salt:

• 1 kilogram of Boiled Broccoli has 1.5 times more Calcium, 2.7 times more Selenium and 1.4 times more Zinc than Boiled Lotus Root with Salt.
• While 1 kg of Boiled and Drained Lotus Root with Salt contains 3.6 times more Copper, 1.3 times more Iron and 6.9 times more Sodium than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Boiled Lotus Root with Salt contain similar levels of Magnesium, Manganese, Phosphorus, Potassium and Water per one kilogram.
• 1 kilogram of Boiled Lotus Root with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Broccoli has 29.8 times more Omega 3 and 1.5 times more Protein than Boiled Lotus Root with Salt.
• While 1 kg of Boiled and Drained Lotus Root with Salt contains 1.9 times more Energy and 2.2 times more Carbohydrate than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Boiled Lotus Root with Salt offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Boiled Broccoli provide inadequate amounts of Energy
• 1 kilogram of Boiled Lotus Root with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Broccoli as well as Boiled and Drained Lotus Root with Salt provide inadequate amounts of Omega 6 in one kilogram.