Comparing Nutrients in 1 kilogram Lotus Seeds VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Lotus Seeds	18%	5%	77%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Lotus Seeds	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	114% 3320kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	20.3% 19.7g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	63.8% 1.02g	126% 2g	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	24% 31g	130g per day for Men 19-50 years
Sugars	NA	8.55% 6.2g	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	3.3% 2.4g	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	% 2.3g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	NA	73.7% 28g	38g per day for Men 19-50 years
Protein	275% 154g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Lotus Seeds	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	252% 2270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	533% 6.4mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	170% 8.5mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	484% 6.3mg	169% 2.2mg	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	178% 710μg	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	411% 370mg	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	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2133% 2560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lotus Seeds	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	163% 1630mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	389% 3.5mg	83.3% 0.75mg	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	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	500% 2100mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	1008% 23mg	165% 3.8mg	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	117% 820mg	700mg per day for Men 19-50 years
Potassium	402% 13680mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	NA	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	3.83% 142g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: Lotus Seeds VS Cooked Broccoli Raab per 1 kg

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

Lets compare vitamin content per 1 kilogram of Lotus Seeds vs Cooked Broccoli Raab:

• 1 kilogram of Lotus Seeds has 3.8 times more Vitamin B1, 1.9 times more Vitamin B5, 2.9 times more Vitamin B6 and 1.5 times more Vitamin B9 than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 75.7 times more Vitamin A, 1.3 times more Vitamin B3 and more Vitamin C than Dried Lotus Seeds.
• Both Lotus Seeds and Cooked Broccoli Raab provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Lotus Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Dried Lotus Seeds as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Lotus Seeds vs Cooked Broccoli Raab:

• 1 kilogram of Lotus Seeds has 1.4 times more Calcium, 4.7 times more Copper, 2.8 times more Iron, 7.8 times more Magnesium, 6.1 times more Manganese, 7.6 times more Phosphorus, 4 times more Potassium and 1.9 times more Zinc than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 11.2 times more Sodium and 6.5 times more Water than Dried Lotus Seeds.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Lotus Seeds has 13.3 times more Energy, 3.8 times more Fat, 34.3 times more Omega 6, 20.7 times more Carbohydrate and 4 times more Protein than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 2 times more Omega 3 than Dried Lotus Seeds.
• 1 kilogram of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6