Comparing Nutrients in 100 grams Lotus Seeds VS 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	11.4% 332kcal	0.9% 26kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	0.3% 0.29g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	6.38% 0.1g	6.56% 0.11g	1.6g per day for Men 19-50 years
Omega 6	6.26% 1.06g	0.18% 0.031g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.6% 64.5g	3.68% 4.8g	130g per day for Men 19-50 years
Sugars	NA	1.86% 1.35g	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	1.14% 0.83g	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	% 0.75g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	7.9% 3g	38g per day for Men 19-50 years
Protein	27.5% 15.4g	5% 2.8g	56g per day for Men 19-50 years

Vitamins

	Lotus Seeds	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	5.78% 52μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53.3% 0.64mg	4.4% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	7.4% 0.096mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	2.94% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	5.6% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.4% 0.63mg	10% 0.13mg	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	26% 104μg	16.8% 67μg	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	62.7% 56.4mg	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	8.13% 1.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	67.6% 81μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lotus Seeds	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	16.3% 163mg	5.6% 56mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	4.22% 0.038mg	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	44% 3.53mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	4.3% 18mg	420mg per day for Men 19-50 years
Manganese	101% 2.3mg	12.8% 0.29mg	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	89.4% 626mg	7.14% 50mg	700mg per day for Men 19-50 years
Potassium	40.2% 1368mg	6.24% 212mg	3400mg per day for Men 19-50 years
Selenium	NA	5.1% 2.8μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	9.55% 1.05mg	4.36% 0.48mg	11mg per day for Men 19-50 years
Water	0.38% 14g	2.47% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Lotus Seeds VS Frozen Chopped Broccoli per 100 g

Compare the macro and micronutrient content in 100 g of Lotus Seeds versus 100 g of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Lotus Seeds have 12.1 times more Vitamin B1, 1.6 times more Vitamin B2, 3.4 times more Vitamin B3, 3.1 times more Vitamin B5, 4.8 times more Vitamin B6 and 1.6 times more Vitamin B9 than Frozen Chopped Broccoli.
• While 100 g of Frozen Chopped Broccoli, Unprepared contain 17.3 times more Vitamin A and more Vitamin C than Dried Lotus Seeds.
• 100 grams 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 grams.

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

• 100 grams of Lotus Seeds have 2.9 times more Calcium, 9.2 times more Copper, 4.4 times more Iron, 11.7 times more Magnesium, 7.9 times more Manganese, 12.5 times more Phosphorus, 6.5 times more Potassium and 2.2 times more Zinc than Frozen Chopped Broccoli.
• While 100 g of Frozen Chopped Broccoli, Unprepared contain 6.5 times more Water than Dried Lotus Seeds.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Lotus Seeds have 12.8 times more Energy, 6.8 times more Fat, 34.3 times more Omega 6, 13.5 times more Carbohydrate and 5.5 times more Protein than Frozen Chopped Broccoli.
• Both Lotus Seeds and Frozen Chopped Broccoli offer comparable quantities of Omega 3 per 100 grams.
• 100 grams of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6