Comparing Nutrients in 1 pound Lotus Seeds VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Lotus Seeds	18%	5%	77%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Lotus Seeds	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	14% 404kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	2.48% 2.4g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	7.65% 0.12g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	7.6% 1.3g	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	60.3% 78.4g	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	NA	36% 13.6g	38g per day for Men 19-50 years
Protein	33.5% 18.7g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Lotus Seeds	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64.6% 0.78mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.03mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.6% 0.76mg	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	31.8% 127μg	34% 136μg	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	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 Seeds	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	20% 200mg	23% 231mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	21.7% 0.2mg	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	54% 4.3mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	64% 1.47mg	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	109% 762mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	49% 1665mg	24% 816mg	3400mg per day for Men 19-50 years
Selenium	NA	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	9.44% 349g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Lotus Seeds VS Boiled Spears Frozen Broccoli per 1 lb

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

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

• 1 pound of Lotus Seeds has 3.1 times more Vitamin B1 and 1.3 times more Vitamin B6 than Boiled Spears Frozen Broccoli.
• While 1 lb of Boiled and Drained Spears Frozen Broccoli contains 51 times more Vitamin A, 2 times more Vitamin B2 and more Vitamin C than Raw Lotus Seeds.
• Both Lotus Seeds and Boiled Spears Frozen Broccoli provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B9 per one pound.
• 1 pound of Lotus Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Lotus Seeds as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Lotus Seeds has 2.2 times more Copper, 1.6 times more Iron, 2.8 times more Magnesium, 1.9 times more Manganese, 3.1 times more Phosphorus and 2 times more Potassium than Boiled Spears Frozen Broccoli.
• Both Lotus Seeds and Boiled Spears Frozen Broccoli contain similar levels of Calcium, Zinc and Water per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Lotus Seeds has 3.2 times more Energy, 3.2 times more Carbohydrate and 1.3 times more Protein than Boiled Spears Frozen Broccoli.
• While 1 lb of Boiled and Drained Spears Frozen Broccoli contains 1.6 times more Omega 3 than Raw Lotus Seeds.
• 1 pound of Lotus Seeds provide inadequate amounts of Omega 3
• 1 pound of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy
• Both Raw Lotus Seeds as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Omega 6 in one pound.