Comparing Nutrients in 7 ounces BroccoliVS Lotus Seeds

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Lotus Seeds

18%

77%

7 oz ▼

Macro Nutrients

Broccolivs Lotus Seeds

2.33%67.5kcal

Energy

6.1%177kcal

67.5 kcalvs177 kcal

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

Find Vegetables rich in Energy

0.76%0.73g

Fat

1.1%1.05g

0.73 gvs1.05 g

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

Find Vegetables rich in Fat

0.71%0.23g

Saturated Fat

0.55%0.17g

0.23 gvs0.17 g

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

Find Vegetables rich in Saturated Fat

7.8%0.13g

Omega 3

3.35%0.054g

0.13 gvs0.054 g

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

Find Vegetables rich in Omega 3

0.57%0.097g

Omega 6

3.33%0.57g

0.097 gvs0.57 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

10%13g

Carbohydrate

26.4%34.3g

13 gvs34.3 g

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

Find Vegetables rich in Carbohydrate

4.65%3.37g

Sugars

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

3.37 gvsNA g

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

Find Vegetables rich in Sugars

1.86%1.35g

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]

1.35 gvsNA g

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

Find Vegetables rich in Fructose

%0.97g

Glucose

0.97 gvsNA g

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

Find Vegetables rich in Glucose

%0.2g

Sucrose

0.2 gvsNA g

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

Find Vegetables rich in Sucrose

13.6%5.16g

Fiber

5.16 gvsNA g

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

Find Vegetables rich in Fiber

10%5.6g

Protein

14.6%8.2g

5.6 gvs8.2 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

6.84%61.5μg

Vitamin A

0.22%2μg

RAE, retinol activity equivalents

61.5 μgvs2 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

11.7%0.14mg

Vitamin B1

28.3%0.34mg

Thiamine

0.14 mgvs0.34 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

18%0.23mg

Vitamin B2

6.1%0.079mg

Riboflavin

0.23 mgvs0.079 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

7.93%1.27mg

Vitamin B3

5.32%0.85mg

Niacin, nicotinic acid, niacinamide

1.27 mgvs0.85 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

22.7%1.14mg

Vitamin B5

9.05%0.45mg

Pantothenic acid

1.14 mgvs0.45 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

26.7%0.35mg

Vitamin B6

25.6%0.33mg

Pyridoxine

0.35 mgvs0.33 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

31.3%125μg

Vitamin B9

14%55.6μg

Folates and Folic Acid

125 μgvs55.6 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

197%177mg

Vitamin C

0%0mg

Ascorbic acid

177 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

10.3%1.55mg

Vitamin E

Tocopherols and Tocotrienols

1.55 mgvsNA mg

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

Find Vegetables rich in Vitamin E

168%202μg

Vitamin K

Phytomenadione or phylloquinone

202 μgvsNA μg

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

Find Vegetables rich in Vitamin K

Minerals

Broccolivs Lotus Seeds

9.33%93mg

Calcium

8.73%87.3mg

93 mgvs87.3 mg

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

Find Vegetables rich in Calcium

11%0.097mg

Copper

20.7%0.19mg

0.097 mgvs0.19 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

18%1.45mg

Iron

23.6%1.9mg

1.45 mgvs1.9 mg

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

Find Vegetables rich in Iron

9.92%41.7mg

Magnesium

26.5%111mg

41.7 mgvs111 mg

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

Find Vegetables rich in Magnesium

18%0.42mg

Manganese

53.6%1.23mg

0.42 mgvs1.23 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

18.7%131mg

Phosphorus

47.6%333mg

131 mgvs333 mg

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

Find Vegetables rich in Phosphorus

18.4%627mg

Potassium

21.4%728mg

627 mgvs728 mg

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

Find Vegetables rich in Potassium

9.02%4.96μg

Selenium

4.96 μgvsNA μg

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

Find Vegetables rich in Selenium

4.37%65.5mg

Sodium

0.13%2mg

65.5 mgvs2 mg

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

Find Vegetables rich in Sodium

7.4%0.81mg

Zinc

5.05%0.56mg

0.81 mgvs0.56 mg

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

Find Vegetables rich in Zinc

4.8%177g

Water

4.13%153g

177 gvs153 g

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

Find Vegetables rich in Water

Lets compare vitamin content per 7 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 7 oz.
Both Raw Broccoli as well as Raw Lotus Seeds have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 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 7 oz.

Comparison of macro-nutrients per 7 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 7 oz.

Compare more foods per 7 oz:

BroccoliVS Boiled BroccoliLotus SeedsVS Boiled BroccoliBroccoliVS FlaxseedLotus SeedsVS Flaxseed

Compare Foods

Comparing Nutrients in 7 ounces BroccoliVS Lotus Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 7 oz: