Comparing Nutrients in 5 ounces Boiled Lotus Root with Salt VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Lotus Root with Salt	9%	1%	90%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Boiled Lotus Root with Salt	Boiled Broccoli	Recommended Dietary Allowance
Energy	3.23% 94kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.099g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.083% 0.014g	0.43% 0.072g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.5% 22.7g	7.83% 10g	130g per day for Men 19-50 years
Sugars	NA	2.7% 1.97g	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	1.45% 1.05g	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	% 0.69g	g per day for Men 19-50 years
Sucrose	NA	% 0.11g	g per day for Men 19-50 years
Fiber	11.6% 4.4g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	4% 2.24g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Boiled Lotus Root with Salt	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.1% 0.014mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.56% 0.43mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.8% 0.31mg	22% 0.28mg	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	2.83% 11.3μg	38.3% 153μg	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	43% 39mg	102% 92mg	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	13.7% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	167% 200μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lotus Root with Salt	Boiled Broccoli	Recommended Dietary Allowance
Calcium	3.7% 37mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	9.6% 0.086mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.14% 5.67μg	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	16% 1.28mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	13.6% 0.31mg	12% 0.27mg	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	15.8% 111mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	15% 515mg	12.2% 415mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	26.6% 398mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	4.25% 0.47mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	3.1% 115g	3.4% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Lotus Root with Salt VS Boiled Broccoli per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Lotus Root with Salt versus 5 oz of Boiled Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Lotus Root with Salt vs Boiled Broccoli:

• 5 ounces of Boiled Lotus Root with Salt have 2 times more Vitamin B1 than Boiled Broccoli.
• While 5 oz of Boiled and Drained Broccoli contain more Vitamin A, 12.3 times more Vitamin B2, 1.8 times more Vitamin B3, 2 times more Vitamin B5, 13.5 times more Vitamin B9 and 2.4 times more Vitamin C than Boiled and Drained Lotus Root with Salt.
• Both Boiled Lotus Root with Salt and Boiled Broccoli provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Boiled Lotus Root with Salt have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin B3
• Both Boiled and Drained Lotus Root with Salt as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Lotus Root with Salt vs Boiled Broccoli:

• 5 ounces of Boiled Lotus Root with Salt have 3.6 times more Copper, 1.3 times more Iron, 1.2 times more Potassium and 6.9 times more Sodium than Boiled Broccoli.
• While 5 oz of Boiled and Drained Broccoli contain 1.5 times more Calcium, 2.7 times more Selenium and 1.4 times more Zinc than Boiled and Drained Lotus Root with Salt.
• Both Boiled Lotus Root with Salt and Boiled Broccoli contain similar levels of Magnesium, Manganese, Phosphorus and Water per five ounces.
• 5 ounces of Boiled Lotus Root with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Lotus Root with Salt have 1.9 times more Energy and 2.2 times more Carbohydrate than Boiled Broccoli.
• While 5 oz of Boiled and Drained Broccoli contain 29.8 times more Omega 3 and 1.5 times more Protein than Boiled and Drained Lotus Root with Salt.
• Both Boiled Lotus Root with Salt and Boiled Broccoli offer comparable quantities of Fiber per five ounces.
• 5 ounces of Boiled Lotus Root with Salt provide inadequate amounts of Omega 3
• 5 ounces of Boiled Broccoli provide inadequate amounts of Energy
• Both Boiled and Drained Lotus Root with Salt as well as Boiled and Drained Broccoli provide inadequate amounts of Omega 6 in five ounces.