Comparing Nutrients in 1 pound Boiled Broccoli VS Lotus Root

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Lotus Root	13%	1%	86%

Macro Nutrients

	Boiled Broccoli	Lotus Root	Recommended Dietary Allowance
Energy	5.47% 159kcal	11.6% 336kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	60% 78g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	NA	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	4.63% 3.36g	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	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	58.5% 22.2g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	21% 11.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Lotus Root	Recommended Dietary Allowance
Vitamin A	39% 349μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	76.8% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	34.2% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	90% 1.17mg	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	122% 490μg	14.7% 59μg	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	327% 294mg	222% 200mg	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	44% 6.58mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Lotus Root	Recommended Dietary Allowance
Calcium	18% 181mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	130% 1.17mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	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	38% 3.04mg	65.8% 5.26mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	51.5% 1.2mg	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	43.4% 304mg	64.8% 454mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	74% 2522mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	12% 181mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	16% 1.77mg	11mg per day for Men 19-50 years
Water	11% 405g	9.7% 359g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Broccoli vs Lotus Root:

• Boiled and Drained Broccoli has more Vitamin A, 1.4 times more Vitamin B3, 1.6 times more Vitamin B5, 8.3 times more Vitamin B9 and 1.5 times more Vitamin C than Raw Lotus Root.
• While Raw Lotus Root contain 2.5 times more Vitamin B1, 1.8 times more Vitamin B2 and 1.3 times more Vitamin B6 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Raw Lotus Root have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Broccoli vs Lotus Root:

• Boiled and Drained Broccoli has 2.3 times more Selenium than Raw Lotus Root.
• While Raw Lotus Root contain 4.2 times more Copper, 1.7 times more Iron, 1.3 times more Manganese, 1.5 times more Phosphorus and 1.9 times more Potassium than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Lotus Root have similar amounts of Calcium, Magnesium, Sodium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Broccoli has 19.8 times more Omega 3 than Raw Lotus Root.
• While Raw Lotus Root contain 2.1 times more Energy, 2.4 times more Carbohydrate and 1.5 times more Fiber than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Lotus Root have similar amounts of Protein per 1 lb.
• Both Boiled and Drained Broccoli as well as Raw Lotus Root have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.