Comparing Nutrients in 7 ounces Broccoli Raab VS Lotus Root

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Lotus Root	13%	1%	86%

Macro Nutrients

	Broccoli Raab	Lotus Root	Recommended Dietary Allowance
Energy	1.5% 43.7kcal	5.06% 147kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.97g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	23.4% 0.38g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	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	4.35% 5.66g	26.3% 34g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	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	0.47% 0.34g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.22g	NA	g per day for Men 19-50 years
Fiber	14% 5.36g	25.6% 9.72g	38g per day for Men 19-50 years
Protein	11.2% 6.3g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Lotus Root	Recommended Dietary Allowance
Vitamin A	29% 260μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.8% 0.32mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.7% 0.26mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.8% 0.64mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	41% 165μg	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	44.5% 40mg	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	21.4% 3.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	370% 445μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Lotus Root	Recommended Dietary Allowance
Calcium	21.4% 214mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	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	53% 4.25mg	28.8% 2.3mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	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	20.7% 145mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	11.4% 389mg	32.5% 1103mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	7.04% 0.77mg	11mg per day for Men 19-50 years
Water	4.96% 184g	4.24% 157g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Lotus Root per 7 oz

Compare the macro and micronutrient content in 7 oz of Broccoli Raab 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 Broccoli Raab vs Lotus Root:

• 7 ounces of Broccoli Raab have more Vitamin A, 3.1 times more Vitamin B3 and 6.4 times more Vitamin B9 than Lotus Root.
• While 7 oz of Raw Lotus Root contain 1.7 times more Vitamin B2, 1.5 times more Vitamin B6 and 2.2 times more Vitamin C than Raw Broccoli Raab.
• Both Broccoli Raab and Lotus Root provide similar amounts of Vitamin B1 and Vitamin B5 per seven ounces.
• 7 ounces of Lotus Root have insufficient amounts of Vitamin A
• Both Raw Broccoli Raab as well as Raw Lotus Root have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Broccoli Raab vs Lotus Root:

• 7 ounces of Broccoli Raab have 2.4 times more Calcium, 1.8 times more Iron, 1.5 times more Manganese and 2 times more Zinc than Lotus Root.
• While 7 oz of Raw Lotus Root contain 6.1 times more Copper, 1.4 times more Phosphorus and 2.8 times more Potassium than Raw Broccoli Raab.
• Both Broccoli Raab and Lotus Root contain similar levels of Magnesium, Sodium and Water per seven ounces.
• Both Raw Broccoli Raab as well as Raw Lotus Root lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Broccoli Raab have 31.5 times more Omega 3 and 1.2 times more Protein than Lotus Root.
• While 7 oz of Raw Lotus Root contain 3.4 times more Energy, 6 times more Carbohydrate and 1.8 times more Fiber than Raw Broccoli Raab.
• 7 ounces of Broccoli Raab provide inadequate amounts of Energy
• 7 ounces of Lotus Root provide inadequate amounts of Omega 3
• Both Raw Broccoli Raab as well as Raw Lotus Root provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Broccoli Raab VS Lotus Root

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

Broccoli raab is a nutrient-dense vegetable that is high in vitamins A, C, and K, as well as minerals like calcium and iron. It is also a good source of fiber and antioxidants. On the other hand, lotus root is low in calories and high in fiber, vitamins C and B6, and minerals like manganese and copper. Both vegetables offer unique health benefits, so including a variety of plant-based foods in your diet is key to optimal health.

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

Both broccoli raab and lotus root are low in calories and high in fiber, making them great choices for weight loss. However, broccoli raab is lower in calories and higher in fiber compared to lotus root, which may make it slightly more effective for weight loss. Ultimately, the key to weight loss is creating a calorie deficit and incorporating a variety of nutrient-dense foods into your diet.

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

To gain more muscles while training consistently, it's important to focus on consuming a variety of plant-based protein sources. Both broccoli raab and lotus root are nutritious options, but broccoli raab is higher in protein and also provides important vitamins and minerals that support muscle growth and recovery. Incorporating both into your diet can help you meet your protein needs and support your muscle-building goals.

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

Broccoli Raab has a lower environmental impact compared to Lotus Root. Broccoli Raab requires less water, land, and resources to grow, making it a more sustainable option. Additionally, Broccoli Raab has a shorter growing period, which further reduces its environmental footprint.