Comparing Nutrients in 300 calories Lotus Root VS Frozen Broccoli Spears

Weight per 300 calories

• Lotus Root: 405g
• Frozen Broccoli Spears: 1035g

Lotus Root have 2.6 times more energy per 100g than Frozen Broccoli Spears. It has average energy density when compared to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 300 calories - Lotus Root or Frozen Broccoli Spears?

Macros Ratio

	Protein	Fat	Carbs
Lotus Root	13%	1%	86%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Lotus Root	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	3.63% 3.5g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	1.52% 0.024g	81% 1.3g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.057g	2.25% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.7% 70g	42.6% 55.3g	130g per day for Men 19-50 years
Sugars	NA	21% 15.2g	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	52.3% 20g	81.7% 31g	38g per day for Men 19-50 years
Protein	19% 10.5g	56.5% 31.7g	56g per day for Men 19-50 years

Vitamins

	Lotus Root	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0% 0μg	65.5% 590μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54% 0.65mg	62% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68.6% 0.89mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.62mg	30% 4.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.6% 1.53mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.5% 1.05mg	139% 1.8mg	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	13% 52.7μg	243% 972μg	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	198% 178mg	785% 707mg	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	93% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	874% 1049μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lotus Root	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	18.2% 182mg	42.4% 424mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	41.4% 0.37mg	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	58.8% 4.7mg	93% 7.45mg	8mg per day for Men 19-50 years
Magnesium	22.2% 93mg	39.4% 166mg	420mg per day for Men 19-50 years
Manganese	46% 1.06mg	115% 2.65mg	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	58% 405mg	87% 610mg	700mg per day for Men 19-50 years
Potassium	66.3% 2254mg	76% 2586mg	3400mg per day for Men 19-50 years
Selenium	5.16% 2.84μg	35.7% 19.7μg	55μg per day for Men 19-50 years
Sodium	11% 162mg	11.7% 176mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	8.67% 321g	25.3% 937g	3700g per day for Men 19-50 years

Lotus Root VS Frozen Broccoli Spears Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Lotus Root or Frozen Broccoli Spears?

Lets compare vitamin content per 300 calories of Lotus Root vs Frozen Broccoli Spears:

• 300 kcal of Frozen Broccoli Spears contain more Vitamin A, 1.3 times more Vitamin B2, 2.9 times more Vitamin B3, 1.6 times more Vitamin B5, 1.7 times more Vitamin B6, 18.5 times more Vitamin B9 and 4 times more Vitamin C than Raw Lotus Root.
• Both Lotus Root and Frozen Broccoli Spears provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Lotus Root have insufficient amounts of Vitamin A
• Both Raw Lotus Root as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Lotus Root vs Frozen Broccoli Spears:

• 300 calories of Lotus Root have 2.8 times more Copper than Frozen Broccoli Spears.
• While 300 kcal of Frozen Broccoli Spears contain 2.3 times more Calcium, 1.6 times more Iron, 1.8 times more Magnesium, 2.5 times more Manganese, 1.5 times more Phosphorus, 6.9 times more Selenium, 2.2 times more Zinc and 2.9 times more Water than Raw Lotus Root.
• Both Lotus Root and Frozen Broccoli Spears contain similar levels of Potassium and Sodium per 300 calories.
• 300 calories of Lotus Root lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Lotus Root have 1.3 times more Carbohydrate than Frozen Broccoli Spears.
• While 300 kcal of Frozen Broccoli Spears contain 53.2 times more Omega 3, 1.6 times more Fiber and 3 times more Protein than Raw Lotus Root.
• Both Lotus Root and Frozen Broccoli Spears offer comparable quantities of Energy per 300 calories.
• 300 calories of Lotus Root provide inadequate amounts of Omega 3
• Both Raw Lotus Root as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 300 calories.