Comparing Nutrients in 300 calories BroccoliVS Lotus Seeds

Weight per 300 calories

Broccoli

882g

Lotus Seeds

337g

Raw Lotus Seeds have 2.6 times more energy per unit of mass than Raw Broccoli, which is average in comparison to other foods. Broccoli having low energy density.

Which food has more nutrients per 300 calories - Broccoli or Lotus Seeds?

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Lotus Seeds

18%

77%

300 kcal ▼

Macro Nutrients

Broccolivs Lotus Seeds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

Find Vegetables rich in Energy

3.37%3.26g

Fat

1.84%1.8g

3.26 gvs1.8 g

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

Find Vegetables rich in Fat

3.14%1g

Saturated Fat

0.93%0.3g

1 gvs0.3 g

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

Find Vegetables rich in Saturated Fat

34.7%0.56g

Omega 3

5.7%0.091g

0.56 gvs0.091 g

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

Find Vegetables rich in Omega 3

2.54%0.43g

Omega 6

5.65%0.96g

0.43 gvs0.96 g

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

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

Find Vegetables rich in Cholesterol

45%58.6g

Carbohydrate

45%58.2g

58.6 gvs58.2 g

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

Find Vegetables rich in Carbohydrate

20.7%15g

Sugars

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

15 gvsNA g

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

Find Vegetables rich in Sugars

8.28%6g

Fructose

≤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]

6 gvsNA g

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

Find Vegetables rich in Fructose

%4.32g

Glucose

4.32 gvsNA g

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

Find Vegetables rich in Glucose

%0.88g

Sucrose

0.88 gvsNA g

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

Find Vegetables rich in Sucrose

60.4%23g

Fiber

23 gvsNA g

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

Find Vegetables rich in Fiber

44.4%25g

Protein

25%14g

25 gvs14 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Broccolivs Lotus Seeds

30.4%274μg

Vitamin A

0.37%3.37μg

RAE, retinol activity equivalents

274 μgvs3.37 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

52.2%0.63mg

Vitamin B1

48%0.58mg

Thiamine

0.63 mgvs0.58 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

79.4%1.03mg

Vitamin B2

10.4%0.13mg

Riboflavin

1.03 mgvs0.13 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

35.2%5.64mg

Vitamin B3

9.04%1.45mg

Niacin, nicotinic acid, niacinamide

5.64 mgvs1.45 mg

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

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

101%5.06mg

Vitamin B5

15.4%0.77mg

Pantothenic acid

5.06 mgvs0.77 mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

119%1.54mg

Vitamin B6

43.6%0.57mg

Pyridoxine

1.54 mgvs0.57 mg

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

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Vegetables rich in Vitamin B7

139%556μg

Vitamin B9

23.6%94μg

Folates and Folic Acid

556 μgvs94 μg

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

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

875%787mg

Vitamin C

0%0mg

Ascorbic acid

787 mgvs0 mg

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

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

46%6.9mg

Vitamin E

Tocopherols and Tocotrienols

6.9 mgvsNA mg

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

Find Vegetables rich in Vitamin E

747%896μg

Vitamin K

Phytomenadione or phylloquinone

896 μgvsNA μg

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

Find Vegetables rich in Vitamin K

Minerals

Broccolivs Lotus Seeds

41.5%415mg

Calcium

15%148mg

415 mgvs148 mg

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

Find Vegetables rich in Calcium

48%0.43mg

Copper

35.2%0.32mg

0.43 mgvs0.32 mg

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

Find Vegetables rich in Copper

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 .

Find Vegetables rich in Fluoride

80.5%6.44mg

Iron

40%3.2mg

6.44 mgvs3.2 mg

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

Find Vegetables rich in Iron

44%185mg

Magnesium

45%189mg

185 mgvs189 mg

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

Find Vegetables rich in Magnesium

80.6%1.85mg

Manganese

91%2.1mg

1.85 mgvs2.1 mg

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

Find Vegetables rich in Manganese

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 .

Find Vegetables rich in Molybdenum

83%582mg

Phosphorus

81%566mg

582 mgvs566 mg

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

Find Vegetables rich in Phosphorus

82%2788mg

Potassium

36.4%1237mg

2788 mgvs1237 mg

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

Find Vegetables rich in Potassium

40%22μg

Selenium

22 μgvsNA μg

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

Find Vegetables rich in Selenium

19.4%291mg

Sodium

0.22%3.37mg

291 mgvs3.37 mg

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

Find Vegetables rich in Sodium

33%3.6mg

Zinc

8.6%0.94mg

3.6 mgvs0.94 mg

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

Find Vegetables rich in Zinc

21.3%788g

Water

7%260g

788 gvs260 g

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

Find Vegetables rich in Water

Lets compare vitamin content per 300 calories of Broccoli vs Lotus Seeds:

Raw Broccoli has 81.1 times more Vitamin A, 7.7 times more Vitamin B2, 3.9 times more Vitamin B3, 6.6 times more Vitamin B5, 2.7 times more Vitamin B6, 5.9 times more Vitamin B9 and more Vitamin C than Raw Lotus Seeds.
Both Raw Broccoli and Raw Lotus Seeds have similar amounts of Vitamin B1 per 300 kcal.
Both Raw Broccoli as well as Raw Lotus Seeds have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Broccoli vs Lotus Seeds:

Raw Broccoli has 2.8 times more Calcium, 1.4 times more Copper, 2 times more Iron, 2.3 times more Potassium, 86.4 times more Sodium, 3.8 times more Zinc and 3 times more Water than Raw Lotus Seeds.
Both Raw Broccoli and Raw Lotus Seeds have similar amounts of Magnesium, Manganese and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Broccoli has 1.8 times more Fat, 3.4 times more Saturated Fat, 6.1 times more Omega 3 and 1.8 times more Protein than Raw Lotus Seeds.
While Raw Lotus Seeds contain 2.2 times more Omega 6 than Raw Broccoli.
Both Raw Broccoli and Raw Lotus Seeds have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Raw Broccoli as well as Raw Lotus Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

BroccoliVS Boiled BroccoliLotus SeedsVS Boiled BroccoliBroccoliVS FlaxseedLotus SeedsVS Flaxseed

Compare Foods

Comparing Nutrients in 300 calories BroccoliVS Lotus Seeds

Weight per 300 calories

Which food has more nutrients per 300 calories - Broccoli or Lotus Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: