Comparing Nutrients in 1 kilogram Lotus Root VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Lotus Root	13%	1%	86%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Lotus Root	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	25.5% 740kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	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	133% 172g	41.2% 53.6g	130g per day for Men 19-50 years
Sugars	NA	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	129% 49g	79% 30g	38g per day for Men 19-50 years
Protein	46.4% 26g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Lotus Root	Boiled Spears 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	133% 1.6mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	169% 2.2mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.4% 3.77mg	55% 2.74mg	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	75% 300μg	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	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	NA	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lotus Root	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	45% 450mg	51% 510mg	1000mg per day for Men 19-50 years
Copper	286% 2.57mg	47.8% 0.43mg	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	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	141% 3.25mg	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	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	164% 5560mg	53% 1800mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	34.5% 19μg	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	27.3% 3mg	11mg per day for Men 19-50 years
Water	21.4% 791g	24.5% 907g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Lotus Root has 2.9 times more Vitamin B1, 2.7 times more Vitamin B2, 1.4 times more Vitamin B5 and 2 times more Vitamin B6 than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains more Vitamin A and 2.3 times more Vitamin B9 than Raw Lotus Root.
• Both Lotus Root and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B3 and Vitamin C per one kilogram.
• 1 kilogram of Lotus Root have insufficient amounts of Vitamin A
• Both Raw Lotus Root as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Lotus Root has 6 times more Copper, 1.9 times more Iron, 1.8 times more Phosphorus, 3.1 times more Potassium, 1.7 times more Sodium and 1.3 times more Zinc than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 2.7 times more Selenium than Raw Lotus Root.
• Both Lotus Root and Boiled Spears Frozen Broccoli contain similar levels of Calcium, Magnesium, Manganese and Water per one kilogram.
• 1 kilogram of Lotus Root lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Lotus Root has 2.6 times more Energy, 3.2 times more Carbohydrate and 1.6 times more Fiber than Boiled Spears Frozen Broccoli.
• While 1 kg of Boiled and Drained Spears Frozen Broccoli contains 7 times more Omega 3 than Raw Lotus Root.
• Both Lotus Root and Boiled Spears Frozen Broccoli offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Lotus Root provide inadequate amounts of Omega 3
• 1 kilogram of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy
• Both Raw Lotus Root as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Omega 6 in one kilogram.