Comparing Nutrients in 300 calories Lotus Seeds VS Frozen Chopped Broccoli

Weight per 300 calories

• Lotus Seeds: 90g
• Frozen Chopped Broccoli: 1154g

Lotus Seeds have 12.8 times more energy per 100g than Frozen Chopped Broccoli. It has high energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Discover which food has more nutrients per 300 calories - Lotus Seeds or Frozen Chopped Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Lotus Seeds	18%	5%	77%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Lotus Seeds	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	3.45% 3.35g	97g per day for Men 19-50 years
Saturated Fat	0.93% 0.3g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	5.76% 0.092g	75.7% 1.2g	1.6g per day for Men 19-50 years
Omega 6	5.66% 0.96g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.3g	42.4% 55g	130g per day for Men 19-50 years
Sugars	NA	21.5% 15.6g	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	13.2% 9.58g	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	% 8.65g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	91% 34.6g	38g per day for Men 19-50 years
Protein	25% 14g	58% 32.4g	56g per day for Men 19-50 years

Vitamins

	Lotus Seeds	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0.3% 2.7μg	66.7% 600μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48% 0.58mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.4% 0.14mg	85.2% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.04% 1.45mg	34% 5.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.4% 0.77mg	64.4% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.7% 0.57mg	115% 1.5mg	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	23.5% 94μg	193% 773μg	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	723% 651mg	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	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	780% 936μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lotus Seeds	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	14.7% 147mg	64.6% 646mg	1000mg per day for Men 19-50 years
Copper	35% 0.32mg	48.7% 0.44mg	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	40% 3.2mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	45% 190mg	49.5% 208mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	147% 3.4mg	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	81% 566mg	82.4% 577mg	700mg per day for Men 19-50 years
Potassium	36.4% 1236mg	72% 2446mg	3400mg per day for Men 19-50 years
Selenium	NA	58.7% 32.3μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.5mg	18.5% 277mg	1500mg per day for Men 19-50 years
Zinc	8.63% 0.95mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	0.35% 12.8g	28.5% 1055g	3700g per day for Men 19-50 years

Lotus Seeds VS Frozen Chopped Broccoli Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Lotus Seeds or Frozen Chopped Broccoli?

Lets compare vitamin content per 300 calories of Lotus Seeds vs Frozen Chopped Broccoli:

• 300 kcal of Frozen Chopped Broccoli, Unprepared contain 221.3 times more Vitamin A, 8.2 times more Vitamin B2, 3.8 times more Vitamin B3, 4.2 times more Vitamin B5, 2.6 times more Vitamin B6, 8.2 times more Vitamin B9 and more Vitamin C than Dried Lotus Seeds.
• Both Lotus Seeds and Frozen Chopped Broccoli provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Lotus Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Dried Lotus Seeds as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Lotus Seeds vs Frozen Chopped Broccoli:

• 300 kcal of Frozen Chopped Broccoli, Unprepared contain 4.4 times more Calcium, 1.4 times more Copper, 2.9 times more Iron, 1.6 times more Manganese, 2 times more Potassium, 61.3 times more Sodium, 5.8 times more Zinc and 82.5 times more Water than Dried Lotus Seeds.
• Both Lotus Seeds and Frozen Chopped Broccoli contain similar levels of Magnesium and Phosphorus per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Frozen Chopped Broccoli, Unprepared contain 13.1 times more Omega 3 and 2.3 times more Protein than Dried Lotus Seeds.
• Both Lotus Seeds and Frozen Chopped Broccoli offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Lotus Seeds provide inadequate amounts of Omega 3
• Both Dried Lotus Seeds as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Omega 6 in 300 calories.