Comparing Nutrients in 1 pound Lotus Seeds VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Lotus Seeds	18%	5%	77%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Lotus Seeds	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	14% 404kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	2.48% 2.4g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	1.26% 0.4g	32g per day for Men 19-50 years
Omega 3	7.65% 0.12g	57% 0.91g	1.6g per day for Men 19-50 years
Omega 6	7.6% 1.3g	0.83% 0.14g	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	11% 14g	130g per day for Men 19-50 years
Sugars	NA	3.88% 2.8g	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	1.5% 1.1g	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	% 1.04g	g per day for Men 19-50 years
Sucrose	NA	% 0.68g	g per day for Men 19-50 years
Fiber	NA	33.4% 12.7g	38g per day for Men 19-50 years
Protein	33.5% 18.7g	31% 17.4g	56g per day for Men 19-50 years

Vitamins

	Lotus Seeds	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	114% 1030μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64.6% 0.78mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.95mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.03mg	40.6% 2.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.6% 0.76mg	76.8% 1mg	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	80.5% 322μg	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	186% 168mg	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	76.5% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	968% 1161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lotus Seeds	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	20% 200mg	53.5% 535mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	37.8% 0.34mg	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	72% 5.76mg	8mg per day for Men 19-50 years
Magnesium	60.5% 254mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	75% 1.72mg	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	53% 372mg	700mg per day for Men 19-50 years
Potassium	49% 1665mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	NA	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	17% 254mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	22.3% 2.45mg	11mg per day for Men 19-50 years
Water	9.44% 349g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Lotus Seeds VS Cooked Broccoli Raab per 1 lb

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

Lets compare vitamin content per 1 pound of Lotus Seeds vs Cooked Broccoli Raab:

• 1 lb of Cooked Broccoli Raab contains 227 times more Vitamin A, 3.5 times more Vitamin B2, 4.7 times more Vitamin B3, 2 times more Vitamin B5, 1.3 times more Vitamin B6, 2.5 times more Vitamin B9 and more Vitamin C than Raw Lotus Seeds.
• Both Lotus Seeds and Cooked Broccoli Raab provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Lotus Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Lotus Seeds as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Lotus Seeds vs Cooked Broccoli Raab:

• 1 pound of Lotus Seeds has 1.3 times more Copper, 2.1 times more Magnesium, 1.6 times more Manganese and 2 times more Phosphorus than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 2.7 times more Calcium, 1.3 times more Iron, 56 times more Sodium and 1.9 times more Zinc than Raw Lotus Seeds.
• Both Lotus Seeds and Cooked Broccoli Raab contain similar levels of Potassium and Water per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Lotus Seeds has 3.6 times more Energy and 5.5 times more Carbohydrate than Cooked Broccoli Raab.
• While 1 lb of Cooked Broccoli Raab contains 7.4 times more Omega 3 than Raw Lotus Seeds.
• Both Lotus Seeds and Cooked Broccoli Raab offer comparable quantities of Protein per one pound.
• 1 pound of Lotus Seeds provide inadequate amounts of Omega 3
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy
• Both Raw Lotus Seeds as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in one pound.