Comparing Nutrients in 100 calories Lotus Seeds VS Frozen Chopped Broccoli

Weight per 100 calories

• Lotus Seeds: 30g
• Frozen Chopped Broccoli: 385g

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 100 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	1.92% 0.031g	25.2% 0.4g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	0.7% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.4g	14% 18.4g	130g per day for Men 19-50 years
Sugars	NA	7.16% 5.2g	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	4.4% 3.2g	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	% 2.9g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	30.4% 11.5g	38g per day for Men 19-50 years
Protein	8.3% 4.64g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Lotus Seeds	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0.1% 0.9μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.48% 0.045mg	28.4% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3% 0.48mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.13% 0.26mg	21.5% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.6% 0.19mg	38.5% 0.5mg	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	7.83% 31.3μg	64.4% 258μg	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	241% 217mg	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	31.3% 4.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	260% 312μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lotus Seeds	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	4.9% 49mg	21.5% 215mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.11mg	16.2% 0.15mg	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	13.3% 1.06mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	15% 63.3mg	16.5% 69.2mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	49% 1.13mg	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	27% 189mg	27.5% 192mg	700mg per day for Men 19-50 years
Potassium	12% 412mg	24% 815mg	3400mg per day for Men 19-50 years
Selenium	NA	19.6% 10.8μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.5mg	6.15% 92mg	1500mg per day for Men 19-50 years
Zinc	2.88% 0.32mg	16.8% 1.85mg	11mg per day for Men 19-50 years
Water	0.12% 4.27g	9.5% 352g	3700g per day for Men 19-50 years

Lotus Seeds VS Frozen Chopped Broccoli Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Lotus Seeds or Frozen Chopped Broccoli?

Lets compare vitamin content per 100 calories of Lotus Seeds vs Frozen Chopped Broccoli:

• 100 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 100 calories.
• 100 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 100 calories.

Comparing minerals per 100 calories for Lotus Seeds vs Frozen Chopped Broccoli:

• 100 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 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 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 100 calories.
• 100 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 100 calories.