Comparing Nutrients in 100 calories Boiled Lotus Root VS Hawaii Mountain Yam

Weight per 100 calories

• Boiled Lotus Root: 152g
• Hawaii Mountain Yam: 149g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 100 calories - Boiled Lotus Root or Hawaii Mountain Yam?

Macros Ratio

	Protein	Fat	Carbs
Boiled Lotus Root	9%	1%	90%
Hawaii Mountain Yam	8%	1%	91%

Macro Nutrients

	Boiled Lotus Root	Hawaii Mountain Yam	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.11% 0.11g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	0.099% 0.032g	0.1% 0.033g	32g per day for Men 19-50 years
Omega 3	0.38% 0.006g	0.65% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.089% 0.015g	0.33% 0.057g	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	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	1.04% 0.76g	0.64% 0.46g	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	9.8% 3.73g	38g per day for Men 19-50 years
Protein	4.27% 2.4g	3.57% 2g	56g per day for Men 19-50 years

Vitamins

	Boiled Lotus Root	Hawaii Mountain Yam	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.17% 0.015mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.84% 0.45mg	4.5% 0.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.15% 0.46mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.4% 0.33mg	20.6% 0.27mg	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	5.22% 21μg	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	4.3% 3.9mg	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	0.1% 0.015mg	2.1% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.13% 0.15μg	1.74% 2.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lotus Root	Hawaii Mountain Yam	Recommended Dietary Allowance
Calcium	3.94% 39.4mg	3.9% 39mg	1000mg per day for Men 19-50 years
Copper	36.5% 0.33mg	18.2% 0.16mg	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	8.2% 0.66mg	8mg per day for Men 19-50 years
Magnesium	7.94% 33.3mg	4.26% 18mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	15.7% 0.36mg	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	7.25% 50.7mg	700mg per day for Men 19-50 years
Potassium	16% 550mg	18.3% 624mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	1.9% 1.04μg	55μg per day for Men 19-50 years
Sodium	4.55% 68mg	1.3% 19.4mg	1500mg per day for Men 19-50 years
Zinc	4.55% 0.5mg	3.66% 0.4mg	11mg per day for Men 19-50 years
Water	3.33% 123g	3.3% 122g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Lotus Root vs Hawaii Mountain Yam:

• Boiled and Drained Lotus Root have 1.3 times more Vitamin B1, 1.2 times more Vitamin B6 and 10.7 times more Vitamin C than Raw Hawaii Mountain Yam.
• While Raw Hawaii Mountain Yam contains 1.9 times more Vitamin B2, 1.6 times more Vitamin B3, 1.4 times more Vitamin B5, 1.7 times more Vitamin B9, 20.7 times more Vitamin E and 13.8 times more Vitamin K than Boiled and Drained Lotus Root.
• Both Boiled and Drained Lotus Root as well as Raw Hawaii Mountain Yam have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Lotus Root vs Hawaii Mountain Yam:

• Boiled and Drained Lotus Root have 2 times more Copper, 2.1 times more Iron, 1.9 times more Magnesium, 2.3 times more Phosphorus, 3.5 times more Sodium and 1.2 times more Zinc than Raw Hawaii Mountain Yam.
• Both Boiled and Drained Lotus Root and Raw Hawaii Mountain Yam have similar amounts of Calcium, Manganese, Potassium, Selenium and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Lotus Root have 1.6 times more Sugars and 1.3 times more Fiber than Raw Hawaii Mountain Yam.
• Both Boiled and Drained Lotus Root and Raw Hawaii Mountain Yam have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
• Both Boiled and Drained Lotus Root as well as Raw Hawaii Mountain Yam have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.