Comparing Nutrients in 1 pound Lotus Seeds VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Lotus Seeds	18%	5%	77%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Lotus Seeds	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	14% 404kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	2.48% 2.4g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	7.65% 0.12g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	7.6% 1.3g	0.99% 0.17g	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	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Lotus Seeds	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	28.7% 259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64.6% 0.78mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.03mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.6% 0.76mg	61% 0.79mg	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	107% 426μg	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	344% 310mg	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	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lotus Seeds	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	20% 200mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	18% 0.16mg	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	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	50.5% 1.16mg	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	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	49% 1665mg	33.4% 1134mg	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	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	9.44% 349g	11% 411g	3700g per day for Men 19-50 years

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

• Raw Lotus Seeds have 2.4 times more Vitamin B1 than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 57 times more Vitamin A, 2.9 times more Vitamin B2, 3.4 times more Vitamin B9 and more Vitamin C than Raw Lotus Seeds.
• Both Raw Lotus Seeds and Frozen Broccoli Spears have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 1 lb.
• Both Raw Lotus Seeds as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Lotus Seeds have 2.6 times more Copper, 1.3 times more Iron, 3.5 times more Magnesium, 2.4 times more Manganese, 2.8 times more Phosphorus and 1.5 times more Potassium than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 17 times more Sodium than Raw Lotus Seeds.
• Both Raw Lotus Seeds and Frozen Broccoli Spears have similar amounts of Calcium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Lotus Seeds have 3.1 times more Energy, 7.7 times more Omega 6, 3.2 times more Carbohydrate and 1.3 times more Protein than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 4.6 times more Omega 3 than Raw Lotus Seeds.
• Both Raw Lotus Seeds as well as Frozen Broccoli Spears have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.