Comparing Nutrients in 1 kilogram Lotus Seeds VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Lotus Seeds	18%	5%	77%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Lotus Seeds	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	114% 3320kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	20.3% 19.7g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	63.8% 1.02g	65.6% 1.05g	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.6g	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	496% 645g	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	NA	79% 30g	38g per day for Men 19-50 years
Protein	275% 154g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Lotus Seeds	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	533% 6.4mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	170% 8.5mg	56% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	484% 6.3mg	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	260% 1040μg	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	0% 0mg	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 Seeds	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	163% 1630mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	389% 3.5mg	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	441% 35.3mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	500% 2100mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	1008% 23mg	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	894% 6260mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	402% 13680mg	62.4% 2120mg	3400mg per day for Men 19-50 years
Selenium	NA	51% 28μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	16% 240mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	43.6% 4.8mg	11mg per day for Men 19-50 years
Water	3.83% 142g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Lotus Seeds VS Frozen Chopped Broccoli per 1 kg

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

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

• 1 kilogram of Lotus Seeds has 12.1 times more Vitamin B1, 1.6 times more Vitamin B2, 3.4 times more Vitamin B3, 3.1 times more Vitamin B5, 4.8 times more Vitamin B6 and 1.6 times more Vitamin B9 than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 17.3 times more Vitamin A and more Vitamin C than Dried Lotus Seeds.
• 1 kilogram of Lotus Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Dried Lotus Seeds as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Lotus Seeds has 2.9 times more Calcium, 9.2 times more Copper, 4.4 times more Iron, 11.7 times more Magnesium, 7.9 times more Manganese, 12.5 times more Phosphorus, 6.5 times more Potassium and 2.2 times more Zinc than Frozen Chopped Broccoli.
• While 1 kg of Frozen Chopped Broccoli, Unprepared contains 6.5 times more Water than Dried Lotus Seeds.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Lotus Seeds has 12.8 times more Energy, 6.8 times more Fat, 34.3 times more Omega 6, 13.5 times more Carbohydrate and 5.5 times more Protein than Frozen Chopped Broccoli.
• Both Lotus Seeds and Frozen Chopped Broccoli offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6