Comparing Nutrients in 500 calories BroccoliVS Lotus Seeds

Weight per 500 calories

Broccoli

1471g

Lotus Seeds

562g

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 500 calories - Broccoli or Lotus Seeds?

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Lotus Seeds

18%

77%

500 kcal ▼

Macro Nutrients

Broccolivs Lotus Seeds

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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5.6%5.44g

Fat

3.07%2.98g

5.44 gvs2.98 g

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

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5.24%1.68g

Saturated Fat

1.54%0.49g

1.68 gvs0.49 g

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

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58%0.93g

Omega 3

9.5%0.15g

0.93 gvs0.15 g

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

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4.24%0.72g

Omega 6

9.4%1.6g

0.72 gvs1.6 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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75%98g

Carbohydrate

74.7%97g

98 gvs97 g

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

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34.5%25g

Sugars

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

25 gvsNA g

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

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13.8%10g

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]

10 gvsNA g

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

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%7.2g

Glucose

7.2 gvsNA g

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

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%1.47g

Sucrose

1.47 gvsNA g

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

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101%38.2g

Fiber

38.2 gvsNA g

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

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74%41.5g

Protein

41.4%23.2g

41.5 gvs23.2 g

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

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Vitamins

Broccolivs Lotus Seeds

50.7%456μg

Vitamin A

0.62%5.6μg

RAE, retinol activity equivalents

456 μgvs5.6 μg

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

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87%1.04mg

Vitamin B1

80%0.96mg

Thiamine

1.04 mgvs0.96 mg

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

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132%1.72mg

Vitamin B2

17.3%0.22mg

Riboflavin

1.72 mgvs0.22 mg

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

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58.7%9.4mg

Vitamin B3

15%2.4mg

Niacin, nicotinic acid, niacinamide

9.4 mgvs2.4 mg

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

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169%8.43mg

Vitamin B5

25.6%1.3mg

Pantothenic acid

8.43 mgvs1.3 mg

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

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198%2.57mg

Vitamin B6

72.6%0.94mg

Pyridoxine

2.57 mgvs0.94 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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232%926μg

Vitamin B9

39.3%157μg

Folates and Folic Acid

926 μgvs157 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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1458%1312mg

Vitamin C

0%0mg

Ascorbic acid

1312 mgvs0 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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76.5%11.5mg

Vitamin E

Tocopherols and Tocotrienols

11.5 mgvsNA mg

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

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1245%1494μg

Vitamin K

Phytomenadione or phylloquinone

1494 μgvsNA μg

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

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Minerals

Broccolivs Lotus Seeds

69%691mg

Calcium

24.7%247mg

691 mgvs247 mg

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

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80%0.72mg

Copper

58.7%0.53mg

0.72 mgvs0.53 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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134%10.7mg

Iron

66.7%5.34mg

10.7 mgvs5.34 mg

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

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73.5%309mg

Magnesium

75%315mg

309 mgvs315 mg

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

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134%3.1mg

Manganese

152%3.5mg

3.1 mgvs3.5 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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139%971mg

Phosphorus

135%944mg

971 mgvs944 mg

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

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137%4647mg

Potassium

60.6%2062mg

4647 mgvs2062 mg

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

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67%36.8μg

Selenium

36.8 μgvsNA μg

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

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32.4%485mg

Sodium

0.37%5.6mg

485 mgvs5.6 mg

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

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55%6.03mg

Zinc

14.3%1.57mg

6.03 mgvs1.57 mg

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

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35.5%1313g

Water

11.7%433g

1313 gvs433 g

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

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Lets compare vitamin content per 500 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 500 kcal.
Both Raw Broccoli as well as Raw Lotus Seeds have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
Both Raw Broccoli as well as Raw Lotus Seeds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

BroccoliVS Boiled BroccoliLotus SeedsVS Boiled BroccoliBroccoliVS FlaxseedLotus SeedsVS Flaxseed

Compare Foods

Comparing Nutrients in 500 calories BroccoliVS Lotus Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Broccoli or Lotus Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: