Comparing Nutrients in 1 pound Lotus Root VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Lotus Root	13%	1%	86%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Lotus Root	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	11.6% 336kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 78g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	NA	9.2% 6.67g	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	58.5% 22.2g	36% 13.6g	38g per day for Men 19-50 years
Protein	21% 11.8g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Lotus Root	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.8% 1mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.2% 1.7mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	90% 1.17mg	45.4% 0.59mg	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	14.7% 59μg	63.5% 254μg	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	222% 200mg	202% 182mg	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	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lotus Root	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	20.4% 204mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	130% 1.17mg	17% 0.15mg	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	65.8% 5.26mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	51.5% 1.2mg	44% 1mg	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	64.8% 454mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	74% 2522mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	12% 181mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	9.7% 359g	11% 411g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Lotus Root vs Cooked Chopped Frozen Broccoli:

• Raw Lotus Root have 2.9 times more Vitamin B1, 2.7 times more Vitamin B2, 1.4 times more Vitamin B5 and 2 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Vitamin A and 4.3 times more Vitamin B9 than Raw Lotus Root.
• Both Raw Lotus Root and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B3 and Vitamin C per 1 lb.
• Both Raw Lotus Root as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Lotus Root vs Cooked Chopped Frozen Broccoli:

• Raw Lotus Root have 1.4 times more Calcium, 7.6 times more Copper, 1.9 times more Iron, 1.8 times more Magnesium, 2 times more Phosphorus, 3.9 times more Potassium, 3.6 times more Sodium and 1.4 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Raw Lotus Root and Boiled Chopped Frozen Broccoli have similar amounts of Manganese, Selenium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Lotus Root have 2.6 times more Energy, 3.2 times more Carbohydrate and 1.6 times more Fiber than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 7 times more Omega 3 than Raw Lotus Root.
• Both Raw Lotus Root and Boiled Chopped Frozen Broccoli have similar amounts of Protein per 1 lb.
• Both Raw Lotus Root as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.