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	30.7% 890kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	5.46% 5.3g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	2.75% 0.88g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	16.8% 2.85g	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% 173g	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	73.8% 41.3g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Lotus Seeds	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	252% 2270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	143% 1.7mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.3mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.6% 2.28mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.68mg	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	70% 280μg	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	44% 440mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	104% 0.94mg	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	119% 9.5mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	133% 560mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	270% 6.2mg	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	240% 1680mg	117% 820mg	700mg per day for Men 19-50 years
Potassium	108% 3670mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	NA	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	21% 770g	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 kg of Cooked Broccoli Raab contains 227 times more Vitamin A, 3.5 times more Vitamin B2, 4.7 times more Vitamin B3, 2 times more Vitamin B5, 1.3 times more Vitamin B6, 2.5 times more Vitamin B9 and more Vitamin C than Raw Lotus Seeds.
• Both Lotus Seeds and Cooked Broccoli Raab provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Lotus Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Raw 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 1.3 times more Copper, 2.1 times more Magnesium, 1.6 times more Manganese and 2 times more Phosphorus than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 2.7 times more Calcium, 1.3 times more Iron, 56 times more Sodium and 1.9 times more Zinc than Raw Lotus Seeds.
• Both Lotus Seeds and Cooked Broccoli Raab contain similar levels of Potassium and Water per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Lotus Seeds has 3.6 times more Energy and 5.5 times more Carbohydrate than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 7.4 times more Omega 3 than Raw Lotus Seeds.
• Both Lotus Seeds and Cooked Broccoli Raab offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Lotus Seeds provide inadequate amounts of Omega 3
• 1 kilogram of Cooked Broccoli Raab provide inadequate amounts of Energy
• Both Raw Lotus Seeds as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in one kilogram.