Comparing Nutrients in 1 kilogram Boiled Lotus Root VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Lotus Root	9%	1%	90%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Boiled Lotus Root	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	22.8% 660kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.7g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 160g	41% 53.5g	130g per day for Men 19-50 years
Sugars	6.9% 5g	20.3% 14.7g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	81.6% 31g	79% 30g	38g per day for Men 19-50 years
Protein	28.2% 16g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Boiled Lotus Root	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.18mg	100% 1.3mg	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	20% 80μg	140% 560μg	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	304% 274mg	446% 401mg	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	0.67% 0.1mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lotus Root	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	26% 260mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	241% 2.17mg	37.8% 0.34mg	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	113% 9mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	97% 2.23mg	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	111% 780mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	107% 3630mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	30% 450mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	22% 814g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Lotus Root VS Cooked Chopped Frozen Broccoli per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Lotus Root vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Boiled Lotus Root has 2.3 times more Vitamin B1 and 1.7 times more Vitamin B6 than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains more Vitamin A, 8.1 times more Vitamin B2, 1.5 times more Vitamin B3, 7 times more Vitamin B9, 1.5 times more Vitamin C, 132 times more Vitamin E and 881 times more Vitamin K than Boiled and Drained Lotus Root.
• Both Boiled Lotus Root and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Boiled Lotus Root have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Boiled and Drained Lotus Root as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Lotus Root vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Boiled Lotus Root has 6.4 times more Copper, 1.5 times more Iron, 1.7 times more Magnesium, 1.6 times more Phosphorus, 2.6 times more Potassium and 4.1 times more Sodium than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 1.3 times more Calcium than Boiled and Drained Lotus Root.
• Both Boiled Lotus Root and Cooked Chopped Frozen Broccoli contain similar levels of Manganese, Zinc and Water per one kilogram.
• Both Boiled and Drained Lotus Root as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Lotus Root has 2.4 times more Energy and 3 times more Carbohydrate than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 10.5 times more Omega 3, 2.9 times more Sugars and 2 times more Protein than Boiled and Drained Lotus Root.
• Both Boiled Lotus Root and Cooked Chopped Frozen Broccoli offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Boiled Lotus Root provide inadequate amounts of Omega 3
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Boiled and Drained Lotus Root as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in one kilogram.