Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Lotus Root

Macros Ratio

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

Macro Nutrients

	Frozen Broccoli Spears	Lotus Root	Recommended Dietary Allowance
Energy	2% 57.5kcal	5.06% 147kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	0.16% 0.028g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	26.3% 34g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	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	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	15.7% 5.95g	25.6% 9.72g	38g per day for Men 19-50 years
Protein	11% 6.07g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Lotus Root	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	39.4% 0.51mg	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	46.6% 187μg	6.45% 25.8μg	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	151% 136mg	97% 87.3mg	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	18% 2.68mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Lotus Root	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	56.7% 0.51mg	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	18% 1.43mg	28.8% 2.3mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	22.5% 0.52mg	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	16.7% 117mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	32.5% 1103mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	7.04% 0.77mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4.24% 157g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Lotus Root per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Broccoli Spears versus 7 oz of Lotus Root to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Lotus Root:

• 7 ounces of Frozen Broccoli Spears have more Vitamin A, 7.2 times more Vitamin B9 and 1.6 times more Vitamin C than Lotus Root.
• While 7 oz of Raw Lotus Root contain 2.2 times more Vitamin B1, 1.9 times more Vitamin B2, 1.6 times more Vitamin B5 and 1.5 times more Vitamin B6 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Lotus Root provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Lotus Root have insufficient amounts of Vitamin A
• Both Frozen Broccoli Spears as well as Raw Lotus Root have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Lotus Root:

• 7 ounces of Frozen Broccoli Spears have 2.7 times more Selenium than Lotus Root.
• While 7 oz of Raw Lotus Root contain 7.1 times more Copper, 1.6 times more Iron, 1.4 times more Magnesium, 1.7 times more Phosphorus, 2.2 times more Potassium and 2.4 times more Sodium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Lotus Root contain similar levels of Calcium, Manganese, Zinc and Water per seven ounces.
• 7 ounces of Lotus Root lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 20.8 times more Omega 3 than Lotus Root.
• While 7 oz of Raw Lotus Root contain 2.6 times more Energy, 3.2 times more Carbohydrate and 1.6 times more Fiber than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Lotus Root offer comparable quantities of Protein per seven ounces.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• 7 ounces of Lotus Root provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Raw Lotus Root provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Broccoli Spears VS Lotus Root

What are the health benefits of Frozen Broccoli Spears compared to Lotus Root?

Both frozen broccoli spears and lotus root offer unique health benefits. Frozen broccoli spears are rich in vitamins C, K, and A, as well as fiber and antioxidants. They support immune function, bone health, and digestion. On the other hand, lotus root is a good source of vitamins B6 and C, as well as essential minerals like copper and iron. It can help improve digestion, boost immunity, and support heart health. Incorporating a variety of plant-based foods like these into your diet can provide a wide range of nutrients for overall health and well-being.

Can I lose weight easier by eating more Frozen Broccoli Spears or Lotus Root?

Both frozen broccoli spears and lotus root can be beneficial for weight loss due to their low calorie and high fiber content. However, broccoli spears are typically lower in calories and higher in fiber compared to lotus root. Therefore, incorporating more frozen broccoli spears into your diet may help you lose weight more easily.

Should I eat more Frozen Broccoli Spears or more Lotus Root to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Both frozen broccoli spears and lotus root are nutritious options, but broccoli spears are higher in protein and can be a good choice to support muscle growth. Additionally, incorporating other plant-based protein sources such as legumes, tofu, tempeh, quinoa, and nuts and seeds into your diet can also help you reach your muscle-building goals.

What is the environmental impact of producing Frozen Broccoli Spears compared to Lotus Root?

Producing frozen broccoli spears generally has a lower environmental impact compared to lotus root. Broccoli is a more common and locally grown vegetable in many regions, requiring less energy and resources for transportation. Additionally, broccoli has a shorter growing period and typically requires less water and land compared to lotus root, which is a more specialized and water-intensive crop. Choosing frozen broccoli spears over lotus root can help reduce carbon emissions and water usage in food production.