Comparing Nutrients in 1 pound Cauliflower VS Lotus Seeds

Macros Ratio

	Protein	Fat	Carbs
Cauliflower	26%	8%	66%
Lotus Seeds	18%	5%	77%

Macro Nutrients

	Cauliflower	Lotus Seeds	Recommended Dietary Allowance
Energy	3.9% 113kcal	52% 1506kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	9.2% 8.94g	97g per day for Men 19-50 years
Saturated Fat	1.84% 0.59g	4.68% 1.5g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	29% 0.46g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	28.4% 4.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.3% 22.5g	225% 292g	130g per day for Men 19-50 years
Sugars	12% 8.66g	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	6.07% 4.4g	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	% 4.26g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	24% 9.07g	NA	38g per day for Men 19-50 years
Protein	15.6% 8.7g	125% 70g	56g per day for Men 19-50 years

Vitamins

	Cauliflower	Lotus Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	242% 2.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	52.3% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	45.4% 7.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.5% 3.03mg	77.2% 3.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	64.2% 0.83mg	219% 2.85mg	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	64.6% 259μg	118% 472μg	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	243% 219mg	0% 0mg	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	2.4% 0.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58.6% 70.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cauliflower	Lotus Seeds	Recommended Dietary Allowance
Calcium	9.98% 100mg	74% 739mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	176% 1.6mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.54μg	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	24% 1.9mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	227% 953mg	420mg per day for Men 19-50 years
Manganese	30.6% 0.7mg	457% 10.5mg	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	28.5% 200mg	406% 2839mg	700mg per day for Men 19-50 years
Potassium	40% 1356mg	183% 6205mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	NA	55μg per day for Men 19-50 years
Sodium	9.07% 136mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	43.3% 4.76mg	11mg per day for Men 19-50 years
Water	11.3% 418g	1.74% 64.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Cauliflower VS Lotus Seeds per 1 lb

Compare the macro and micronutrient content in 1 lb of Cauliflower versus 1 lb of Lotus Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cauliflower vs Lotus Seeds:

• 1 pound of Cauliflower has more Vitamin C than Lotus Seeds.
• While 1 lb of Dried Lotus Seeds contains 12.8 times more Vitamin B1, 2.5 times more Vitamin B2, 3.2 times more Vitamin B3, 1.3 times more Vitamin B5, 3.4 times more Vitamin B6 and 1.8 times more Vitamin B9 than Raw Cauliflower.
• 1 pound of Lotus Seeds have insufficient amounts of Vitamin C
• Both Raw Cauliflower as well as Dried Lotus Seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cauliflower vs Lotus Seeds:

• 1 pound of Cauliflower has 6 times more Sodium and 6.5 times more Water than Lotus Seeds.
• While 1 lb of Dried Lotus Seeds contains 7.4 times more Calcium, 9 times more Copper, 8.4 times more Iron, 14 times more Magnesium, 15 times more Manganese, 14.2 times more Phosphorus, 4.6 times more Potassium and 3.9 times more Zinc than Raw Cauliflower.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dried Lotus Seeds contains 13.3 times more Energy, 7 times more Fat, 6.8 times more Omega 3, 66.5 times more Omega 6, 13 times more Carbohydrate and 8 times more Protein than Raw Cauliflower.
• 1 pound of Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6