Comparing Nutrients in 100 calories Boiled Lotus Root with Salt VS Boiled Mustard Greens with Salt

Weight per 100 calories

• Boiled Lotus Root with Salt: 152g
• Boiled Mustard Greens with Salt: 385g

Boiled Lotus Root with Salt have 2.5 times more energy per 100g than Boiled Mustard Greens with Salt. It has low energy density when compared to other foods. Boiled and Drained Mustard Greens with Salt having very low energy density.

Discover which food has more nutrients per 100 calories - Boiled Lotus Root with Salt or Boiled Mustard Greens with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Lotus Root with Salt	9%	1%	90%
Boiled Mustard Greens with Salt	31%	13%	56%

Macro Nutrients

	Boiled Lotus Root with Salt	Boiled Mustard Greens with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.11% 0.11g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.099% 0.032g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	0.38% 0.006g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	0.089% 0.015g	0.54% 0.092g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	13.3% 17.3g	130g per day for Men 19-50 years
Sugars	NA	7.5% 5.42g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	12.4% 4.7g	20.2% 7.7g	38g per day for Men 19-50 years
Protein	4.27% 2.4g	17.6% 9.85g	56g per day for Men 19-50 years

Vitamins

	Boiled Lotus Root with Salt	Boiled Mustard Greens with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	225% 2027μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.17% 0.015mg	18.6% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.84% 0.45mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.15% 0.46mg	9.23% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.4% 0.33mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.03% 12μg	8.65% 34.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	46% 41.5mg	108% 97mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	45.6% 6.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1900% 2280μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lotus Root with Salt	Boiled Mustard Greens with Salt	Recommended Dietary Allowance
Calcium	3.94% 39.4mg	45.4% 454mg	1000mg per day for Men 19-50 years
Copper	36.5% 0.33mg	42% 0.38mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	17% 1.36mg	42% 3.35mg	8mg per day for Men 19-50 years
Magnesium	7.94% 33.3mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	17% 118mg	23% 162mg	700mg per day for Men 19-50 years
Potassium	16% 550mg	18.3% 623mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	4.2% 2.3μg	55μg per day for Men 19-50 years
Sodium	28.4% 426mg	64.6% 969mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	5.24% 0.58mg	11mg per day for Men 19-50 years
Water	3.33% 123g	9.54% 353g	3700g per day for Men 19-50 years

Boiled Lotus Root With Salt VS Boiled Mustard Greens With Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Lotus Root with Salt or Boiled Mustard Greens with Salt?

Lets compare vitamin content per 100 calories of Boiled Lotus Root with Salt vs Boiled Mustard Greens with Salt:

• 100 calories of Boiled Lotus Root with Salt have 1.2 times more Vitamin B1 than Boiled Mustard Greens with Salt.
• While 100 kcal of Boiled and Drained Mustard Greens with Salt contain more Vitamin A, 16 times more Vitamin B2, 3.7 times more Vitamin B3, 2.9 times more Vitamin B9 and 2.3 times more Vitamin C than Boiled and Drained Lotus Root with Salt.
• Both Boiled Lotus Root with Salt and Boiled Mustard Greens with Salt provide similar amounts of Vitamin B5 and Vitamin B6 per 100 calories.
• 100 calories of Boiled Lotus Root with Salt have insufficient amounts of Vitamin A and Vitamin B2
• Both Boiled and Drained Lotus Root with Salt as well as Boiled and Drained Mustard Greens with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Boiled Lotus Root with Salt vs Boiled Mustard Greens with Salt:

• 100 kcal of Boiled and Drained Mustard Greens with Salt contain 11.5 times more Calcium, 2.5 times more Iron, 1.5 times more Magnesium, 1.4 times more Phosphorus, 2.5 times more Selenium, 2.3 times more Sodium and 2.9 times more Water than Boiled and Drained Lotus Root with Salt.
• Both Boiled Lotus Root with Salt and Boiled Mustard Greens with Salt contain similar levels of Copper, Potassium and Zinc per 100 calories.
• 100 calories of Boiled Lotus Root with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Lotus Root with Salt have 1.4 times more Carbohydrate than Boiled Mustard Greens with Salt.
• While 100 kcal of Boiled and Drained Mustard Greens with Salt contain 14 times more Omega 3, 1.6 times more Fiber and 4.1 times more Protein than Boiled and Drained Lotus Root with Salt.
• Both Boiled Lotus Root with Salt and Boiled Mustard Greens with Salt offer comparable quantities of Energy per 100 calories.
• 100 calories of Boiled Lotus Root with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Lotus Root with Salt as well as Boiled and Drained Mustard Greens with Salt provide inadequate amounts of Omega 6 in 100 calories.