Comparing Nutrients in 100 calories Boiled Lotus RootVS Frozen Chopped Broccoli

Weight per 100 calories

Boiled Lotus Root

152g

Frozen Chopped Broccoli

385g

Boiled Lotus Root have 2.5 times more energy per 100g than Frozen Chopped Broccoli. It has low energy density when compared to other foods. Frozen Chopped Broccoli, Unprepared having very low energy density.

Which food has more nutrients per 100 calories - Boiled Lotus Root or Frozen Chopped Broccoli?

Macros Ratio

Protein Fat Carbs

Boiled Lotus Root

90%

Frozen Chopped Broccoli

34%

58%

100 kcal ▼

Macro Nutrients

Boiled Lotus Rootvs Frozen Chopped Broccoli

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.11%0.11g

Fat

1.15%1.1g

0.11 gvs1.1 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.099%0.032g

Saturated Fat

0.53%0.17g

0.032 gvs0.17 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.38%0.006g

Omega 3

25.2%0.4g

0.006 gvs0.4 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.089%0.015g

Omega 6

0.7%0.12g

0.015 gvs0.12 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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18.7%24.3g

Carbohydrate

14%18.4g

24.3 gvs18.4 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.04%0.76g

Sugars

7.16%5.2g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.76 gvs5.2 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

4.4%3.2g

≤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]

NA gvs3.2 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%2.9g

NA gvs2.9 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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12.4%4.7g

Fiber

30.4%11.5g

4.7 gvs11.5 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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4.27%2.4g

Protein

19.3%11g

2.4 gvs11 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Lotus Rootvs Frozen Chopped Broccoli

0%0μg

Vitamin A

22.2%200μg

RAE, retinol activity equivalents

0 μgvs200 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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16%0.19mg

Vitamin B1

17%0.2mg

Thiamine

0.19 mgvs0.2 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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1.17%0.015mg

Vitamin B2

28.4%0.37mg

Riboflavin

0.015 mgvs0.37 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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2.84%0.45mg

Vitamin B3

11.3%1.8mg

Niacin, nicotinic acid, niacinamide

0.45 mgvs1.8 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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9.15%0.46mg

Vitamin B5

21.5%1.07mg

Pantothenic acid

0.46 mgvs1.07 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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25.4%0.33mg

Vitamin B6

38.5%0.5mg

Pyridoxine

0.33 mgvs0.5 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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3.03%12μg

Vitamin B9

64.4%258μg

Folates and Folic Acid

12 μgvs258 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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46%41.5mg

Vitamin C

241%217mg

Ascorbic acid

41.5 mgvs217 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.1%0.015mg

Vitamin E

31.3%4.7mg

Tocopherols and Tocotrienols

0.015 mgvs4.7 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.13%0.15μg

Vitamin K

260%312μg

Phytomenadione or phylloquinone

0.15 μgvs312 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Lotus Rootvs Frozen Chopped Broccoli

3.94%39.4mg

Calcium

21.5%215mg

39.4 mgvs215 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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36.5%0.33mg

Copper

16.2%0.15mg

0.33 mgvs0.15 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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17%1.36mg

Iron

39%3.1mg

1.36 mgvs3.1 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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7.94%33.3mg

Magnesium

16.5%69.2mg

33.3 mgvs69.2 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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14.5%0.33mg

Manganese

49%1.13mg

0.33 mgvs1.13 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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17%118mg

Phosphorus

27.5%192mg

118 mgvs192 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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16%550mg

Potassium

24%815mg

550 mgvs815 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.65%0.91μg

Selenium

19.6%10.8μg

0.91 μgvs10.8 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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4.55%68mg

Sodium

6.15%92mg

68 mgvs92 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4.55%0.5mg

Zinc

16.8%1.85mg

0.5 mgvs1.85 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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3.33%123g

Water

9.5%352g

123 gvs352 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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

Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 24.4 times more Vitamin B2, 4 times more Vitamin B3, 2.3 times more Vitamin B5, 1.5 times more Vitamin B6, 21.3 times more Vitamin B9, 5.2 times more Vitamin C, 309.7 times more Vitamin E and 2058.7 times more Vitamin K than Boiled and Drained Lotus Root.
Both Boiled and Drained Lotus Root and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B1 per 100 kcal.
Both Boiled and Drained Lotus Root as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

Boiled and Drained Lotus Root have 2.2 times more Copper than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 5.5 times more Calcium, 2.3 times more Iron, 2.1 times more Magnesium, 3.4 times more Manganese, 1.6 times more Phosphorus, 1.5 times more Potassium, 11.8 times more Selenium, 1.4 times more Sodium, 3.7 times more Zinc and 2.9 times more Water than Boiled and Drained Lotus Root.

Comparison of macro-nutrients per 100 calories:

Boiled and Drained Lotus Root have 1.3 times more Carbohydrate than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 10.5 times more Fat, 66.6 times more Omega 3, 6.9 times more Sugars, 2.5 times more Fiber and 4.5 times more Protein than Boiled and Drained Lotus Root.
Both Boiled and Drained Lotus Root and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy per 100 kcal.
Both Boiled and Drained Lotus Root as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Boiled Lotus RootVS Red Leaf LettuceFrozen Chopped BroccoliVS Red Leaf LettuceBoiled Lotus RootVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

Compare Foods

Comparing Nutrients in 100 calories Boiled Lotus RootVS Frozen Chopped Broccoli

Weight per 100 calories

Which food has more nutrients per 100 calories - Boiled Lotus Root or Frozen Chopped Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: