Comparing Nutrients in 7 ounces Boiled Broccoli VS Lotus Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Lotus Seeds	18%	5%	77%

Macro Nutrients

	Boiled Broccoli	Lotus Seeds	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	6.1% 177kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	1.1% 1.05g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	14.8% 0.24g	3.35% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	3.33% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.2g	26.4% 34.3g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	NA	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	2.03% 1.47g	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	% 0.97g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	NA	38g per day for Men 19-50 years
Protein	8.43% 4.72g	14.6% 8.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Lotus Seeds	Recommended Dietary Allowance
Vitamin A	17% 153μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.4% 0.13mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.8% 0.24mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.86% 1.1mg	5.32% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	9.05% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	25.6% 0.33mg	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	53.6% 214μg	14% 55.6μg	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	143% 129mg	0% 0mg	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	19% 2.88mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	233% 280μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Lotus Seeds	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	13.5% 0.12mg	20.7% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.94μg	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	16.6% 1.33mg	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	16.7% 0.38mg	53.6% 1.23mg	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	19% 133mg	47.6% 333mg	700mg per day for Men 19-50 years
Potassium	17% 581mg	21.4% 728mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	NA	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	4.8% 177g	4.13% 153g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Broccoli vs Lotus Seeds:

• Boiled and Drained Broccoli has 77 times more Vitamin A, 3.1 times more Vitamin B2, 1.3 times more Vitamin B3, 2.7 times more Vitamin B5, 3.9 times more Vitamin B9 and more Vitamin C than Raw Lotus Seeds.
• While Raw Lotus Seeds contain 2.7 times more Vitamin B1 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Lotus Seeds have similar amounts of Vitamin B6 per 7 oz.
• Both Boiled and Drained Broccoli as well as Raw Lotus Seeds have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Broccoli vs Lotus Seeds:

• Boiled and Drained Broccoli has 41 times more Sodium and 1.6 times more Zinc than Raw Lotus Seeds.
• While Raw Lotus Seeds contain 1.5 times more Copper, 1.4 times more Iron, 2.7 times more Magnesium, 3.2 times more Manganese, 2.5 times more Phosphorus and 1.3 times more Potassium than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Lotus Seeds have similar amounts of Calcium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Broccoli has 4.4 times more Omega 3 than Raw Lotus Seeds.
• While Raw Lotus Seeds contain 2.5 times more Energy, 5.6 times more Omega 6, 2.4 times more Carbohydrate and 1.7 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli as well as Raw Lotus Seeds have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.