Comparing Nutrients in 1 kilogram Lotus Seeds VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Lotus Seeds	18%	5%	77%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Lotus Seeds	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	30.7% 890kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	5.46% 5.3g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	2.75% 0.88g	1.63% 0.52g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	78% 1.25g	1.6g per day for Men 19-50 years
Omega 6	16.8% 2.85g	2.18% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	133% 173g	41% 53.5g	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	NA	79% 30g	38g per day for Men 19-50 years
Protein	73.8% 41.3g	54.6% 30.6g	56g per day for Men 19-50 years

Vitamins

	Lotus Seeds	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	63.3% 570μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	143% 1.7mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	87.7% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.3mg	29% 4.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.6% 2.28mg	48.4% 2.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.68mg	135% 1.75mg	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	70% 280μg	235% 940μg	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	759% 683mg	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	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	845% 1014μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lotus Seeds	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	44% 440mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	104% 0.94mg	40% 0.36mg	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	119% 9.5mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	133% 560mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	270% 6.2mg	111% 2.56mg	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	240% 1680mg	84.3% 590mg	700mg per day for Men 19-50 years
Potassium	108% 3670mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	NA	34.5% 19μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	21% 770g	24.5% 906g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Lotus Seeds has 2.4 times more Vitamin B1 than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 57 times more Vitamin A, 2.9 times more Vitamin B2, 3.4 times more Vitamin B9 and more Vitamin C than Raw Lotus Seeds.
• Both Lotus Seeds and Frozen Broccoli Spears provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Lotus Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Lotus Seeds as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Lotus Seeds has 2.6 times more Copper, 1.3 times more Iron, 3.5 times more Magnesium, 2.4 times more Manganese, 2.8 times more Phosphorus and 1.5 times more Potassium than Frozen Broccoli Spears.
• Both Lotus Seeds and Frozen Broccoli Spears contain similar levels of Calcium, Zinc and Water per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Lotus Seeds has 3.1 times more Energy, 3.2 times more Carbohydrate and 1.3 times more Protein than Frozen Broccoli Spears.
• While 1 kg of Frozen Broccoli Spears contains 4.6 times more Omega 3 than Raw Lotus Seeds.
• 1 kilogram of Lotus Seeds provide inadequate amounts of Omega 3
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Raw Lotus Seeds as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in one kilogram.