Comparing Nutrients in 1 kilogram Cauliflower VS Lotus Seeds

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Lotus Seeds	18%	5%	77%

Macro Nutrients

	Cauliflower	Lotus Seeds	Recommended Dietary Allowance
Energy	8.62% 250kcal	30.7% 890kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	5.46% 5.3g	97g per day for Men 19-50 years
Saturated Fat	4.06% 1.3g	2.75% 0.88g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	16.8% 2.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.2% 49.7g	133% 173g	130g per day for Men 19-50 years
Sugars	26.3% 19g	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	13.4% 9.7g	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	% 9.4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	52.6% 20g	NA	38g per day for Men 19-50 years
Protein	34.3% 19g	73.8% 41.3g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Lotus Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	143% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.7% 5.07mg	27% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	133% 6.67mg	45.6% 2.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	142% 1.84mg	129% 1.68mg	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	143% 570μg	70% 280μg	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	536% 482mg	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	5.33% 0.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	129% 155μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Lotus Seeds	Recommended Dietary Allowance
Calcium	22% 220mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	43.3% 0.39mg	104% 0.94mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 10μg	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	52.5% 4.2mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	133% 560mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	270% 6.2mg	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	63% 440mg	240% 1680mg	700mg per day for Men 19-50 years
Potassium	88% 2990mg	108% 3670mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	NA	55μg per day for Men 19-50 years
Sodium	20% 300mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	25% 921g	21% 770g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Lotus Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Cauliflower versus 1 kg of Lotus Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cauliflower vs Lotus Seeds:

• 1 kilogram of Cauliflower has 1.5 times more Vitamin B2, 2.9 times more Vitamin B5, 2 times more Vitamin B9 and more Vitamin C than Lotus Seeds.
• While 1 kg of Raw Lotus Seeds contains 3.4 times more Vitamin B1 than Raw Cauliflower.
• Both Cauliflower and Lotus Seeds provide similar amounts of Vitamin B3 and Vitamin B6 per one kilogram.
• 1 kilogram of Lotus Seeds have insufficient amounts of Vitamin C
• Both Raw Cauliflower as well as Raw Lotus Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cauliflower vs Lotus Seeds:

• 1 kilogram of Cauliflower has 30 times more Sodium than Lotus Seeds.
• While 1 kg of Raw Lotus Seeds contains 2 times more Calcium, 2.4 times more Copper, 2.3 times more Iron, 3.7 times more Magnesium, 4 times more Manganese and 3.8 times more Phosphorus than Raw Cauliflower.
• Both Cauliflower and Lotus Seeds contain similar levels of Potassium, Zinc and Water per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Lotus Seeds contains 3.6 times more Energy, 3.5 times more Carbohydrate and 2.2 times more Protein than Raw Cauliflower.
• 1 kilogram of Cauliflower provide inadequate amounts of Energy
• Both Raw Cauliflower as well as Raw Lotus Seeds provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.