Comparing Nutrients in 1 kilogram Lotus Root VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Lotus Root	13%	1%	86%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Lotus Root	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	25.5% 740kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	133% 172g	36.8% 47.8g	130g per day for Men 19-50 years
Sugars	NA	18.6% 13.5g	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	11.4% 8.3g	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	% 7.5g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	129% 49g	79% 30g	38g per day for Men 19-50 years
Protein	46.4% 26g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Lotus Root	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	169% 2.2mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.4% 3.77mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	198% 2.58mg	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	32.5% 130μg	168% 670μg	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	489% 440mg	627% 564mg	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	81.3% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	676% 811μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lotus Root	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	45% 450mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	286% 2.57mg	42.2% 0.38mg	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	145% 11.6mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	128% 2.94mg	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	143% 1000mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	164% 5560mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	26.7% 400mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	21.4% 791g	24.7% 915g	3700g per day for Men 19-50 years

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

• Raw Lotus Root have 3 times more Vitamin B1, 2.3 times more Vitamin B2, 1.4 times more Vitamin B5 and 2 times more Vitamin B6 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 5.2 times more Vitamin B9 and 1.3 times more Vitamin C than Raw Lotus Root.
• Both Raw Lotus Root and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B3 per 1 kg.
• Both Raw Lotus Root as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Lotus Root have 6.8 times more Copper, 1.4 times more Iron, 1.3 times more Magnesium, 2 times more Phosphorus, 2.6 times more Potassium and 1.7 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 4 times more Selenium than Raw Lotus Root.
• Both Raw Lotus Root and Frozen Chopped Broccoli, Unprepared have similar amounts of Calcium, Manganese, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Lotus Root have 2.8 times more Energy, 3.6 times more Carbohydrate and 1.6 times more Fiber than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 17.5 times more Omega 3 than Raw Lotus Root.
• Both Raw Lotus Root and Frozen Chopped Broccoli, Unprepared have similar amounts of Protein per 1 kg.
• Both Raw Lotus Root as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.