Comparing Nutrients in 5 ounces BroccoliVS Lotus Seeds

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Lotus Seeds

18%

77%

5 oz ▼

Macro Nutrients

Broccolivs Lotus Seeds

1.66%48kcal

Energy

4.35%126kcal

48 kcalvs126 kcal

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

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0.54%0.52g

Fat

0.77%0.75g

0.52 gvs0.75 g

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

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0.5%0.16g

Saturated Fat

0.39%0.12g

0.16 gvs0.12 g

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

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5.6%0.089g

Omega 3

2.4%0.038g

0.089 gvs0.038 g

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

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0.41%0.069g

Omega 6

2.38%0.4g

0.069 gvs0.4 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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7.24%9.4g

Carbohydrate

19%24.5g

9.4 gvs24.5 g

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

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3.32%2.4g

Sugars

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

2.4 gvsNA g

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

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1.33%0.96g

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]

0.96 gvsNA g

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

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%0.69g

Glucose

0.69 gvsNA g

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

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%0.14g

Sucrose

0.14 gvsNA g

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

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9.7%3.7g

Fiber

3.7 gvsNA g

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

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7.14%4g

Protein

10.5%5.85g

4 gvs5.85 g

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

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Vitamins

Broccolivs Lotus Seeds

4.9%44μg

Vitamin A

0.16%1.4μg

RAE, retinol activity equivalents

44 μgvs1.4 μg

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

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8.4%0.1mg

Vitamin B1

20%0.24mg

Thiamine

0.1 mgvs0.24 mg

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

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12.8%0.17mg

Vitamin B2

4.36%0.057mg

Riboflavin

0.17 mgvs0.057 mg

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

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5.66%0.91mg

Vitamin B3

3.8%0.61mg

Niacin, nicotinic acid, niacinamide

0.91 mgvs0.61 mg

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

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16.2%0.81mg

Vitamin B5

6.46%0.32mg

Pantothenic acid

0.81 mgvs0.32 mg

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

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19%0.25mg

Vitamin B6

18.3%0.24mg

Pyridoxine

0.25 mgvs0.24 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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22.3%89.3μg

Vitamin B9

9.92%39.7μg

Folates and Folic Acid

89.3 μgvs39.7 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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140%126mg

Vitamin C

0%0mg

Ascorbic acid

126 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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7.37%1.1mg

Vitamin E

Tocopherols and Tocotrienols

1.1 mgvsNA mg

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

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120%144μg

Vitamin K

Phytomenadione or phylloquinone

144 μgvsNA μg

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

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Minerals

Broccolivs Lotus Seeds

6.66%66.6mg

Calcium

6.24%62.4mg

66.6 mgvs62.4 mg

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

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7.7%0.069mg

Copper

15%0.13mg

0.069 mgvs0.13 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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13%1.03mg

Iron

17%1.35mg

1.03 mgvs1.35 mg

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

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7.1%29.8mg

Magnesium

19%79.4mg

29.8 mgvs79.4 mg

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

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13%0.3mg

Manganese

38.3%0.88mg

0.3 mgvs0.88 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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13.4%94mg

Phosphorus

34%238mg

94 mgvs238 mg

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

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13%448mg

Potassium

15.3%520mg

448 mgvs520 mg

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

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6.44%3.54μg

Selenium

3.54 μgvsNA μg

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

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3.1%46.8mg

Sodium

0.094%1.4mg

46.8 mgvs1.4 mg

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

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5.3%0.58mg

Zinc

3.6%0.4mg

0.58 mgvs0.4 mg

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

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3.42%127g

Water

2.95%109g

127 gvs109 g

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

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Lets compare vitamin content per 5 ounces of Broccoli vs Lotus Seeds:

Raw Broccoli has 31 times more Vitamin A, 2.9 times more Vitamin B2, 1.5 times more Vitamin B3, 2.5 times more Vitamin B5, 2.3 times more Vitamin B9 and more Vitamin C than Raw Lotus Seeds.
While Raw Lotus Seeds contain 2.4 times more Vitamin B1 than Raw Broccoli.
Both Raw Broccoli and Raw Lotus Seeds have similar amounts of Vitamin B6 per 5 oz.
Both Raw Broccoli as well as Raw Lotus Seeds have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Broccoli vs Lotus Seeds:

Raw Broccoli has 33 times more Sodium and 1.5 times more Zinc than Raw Lotus Seeds.
While Raw Lotus Seeds contain 1.9 times more Copper, 1.3 times more Iron, 2.7 times more Magnesium, 3 times more Manganese and 2.5 times more Phosphorus than Raw Broccoli.
Both Raw Broccoli and Raw Lotus Seeds have similar amounts of Calcium, Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Raw Broccoli has 2.3 times more Omega 3 than Raw Lotus Seeds.
While Raw Lotus Seeds contain 2.6 times more Energy, 5.8 times more Omega 6, 2.6 times more Carbohydrate and 1.5 times more Protein than Raw Broccoli.
Both Raw Broccoli as well as Raw Lotus Seeds have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

BroccoliVS Boiled BroccoliLotus SeedsVS Boiled BroccoliBroccoliVS FlaxseedLotus SeedsVS Flaxseed

Compare Foods

Comparing Nutrients in 5 ounces BroccoliVS Lotus Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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