Comparing Nutrients in 14 ounces Boiled Lambsquarters with Salt VS Boiled Lotus Root with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Lambsquarters with Salt	33%	16%	51%
Boiled Lotus Root with Salt	9%	1%	90%

Macro Nutrients

	Boiled Lambsquarters with Salt	Boiled Lotus Root with Salt	Recommended Dietary Allowance
Energy	4.38% 127kcal	9.03% 262kcal	2900kcal per day for Men 19-50 years
Fat	2.86% 2.78g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.21g	0.26% 0.083g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	6.4% 1.1g	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.3% 20g	49% 63.6g	130g per day for Men 19-50 years
Sugars	3.4% 2.46g	NA	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	22% 8.33g	32.4% 12.3g	38g per day for Men 19-50 years
Protein	22.7% 12.7g	11% 6.27g	56g per day for Men 19-50 years

Vitamins

	Boiled Lambsquarters with Salt	Boiled Lotus Root with Salt	Recommended Dietary Allowance
Vitamin A	172% 1552μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	42% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.4% 1.03mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.3% 3.57mg	7.44% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.92% 0.25mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	66.6% 0.87mg	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	14% 55.6μg	7.94% 31.8μg	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	163% 147mg	121% 109mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1635% 1961μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lambsquarters with Salt	Boiled Lotus Root with Salt	Recommended Dietary Allowance
Calcium	102% 1024mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	87% 0.78mg	96% 0.86mg	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	34.7% 2.78mg	44.7% 3.57mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	38% 0.87mg	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	25.5% 179mg	44.2% 310mg	700mg per day for Men 19-50 years
Potassium	33.6% 1143mg	42.4% 1441mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	70% 1052mg	74.4% 1115mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	9.54% 353g	8.73% 323g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Lambsquarters with Salt VS Boiled Lotus Root with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Lambsquarters with Salt versus 14 oz of Boiled Lotus Root with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Lambsquarters with Salt vs Boiled Lotus Root with Salt:

• 14 ounces of Boiled Lambsquarters with Salt have more Vitamin A, 26 times more Vitamin B2, 3 times more Vitamin B3, 1.8 times more Vitamin B9 and 1.4 times more Vitamin C than Boiled Lotus Root with Salt.
• While 14 oz of Boiled and Drained Lotus Root with Salt contain 1.3 times more Vitamin B1, 4.9 times more Vitamin B5 and 1.3 times more Vitamin B6 than Boiled and Drained Lambsquarters with Salt.
• 14 ounces of Boiled Lambsquarters with Salt have insufficient amounts of Vitamin B5
• 14 ounces of Boiled Lotus Root with Salt have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin B3
• Both Boiled and Drained Lambsquarters with Salt as well as Boiled and Drained Lotus Root with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Lambsquarters with Salt vs Boiled Lotus Root with Salt:

• 14 ounces of Boiled Lambsquarters with Salt have 9.9 times more Calcium and 2.4 times more Manganese than Boiled Lotus Root with Salt.
• While 14 oz of Boiled and Drained Lotus Root with Salt contain 1.3 times more Iron, 1.7 times more Phosphorus and 1.3 times more Potassium than Boiled and Drained Lambsquarters with Salt.
• Both Boiled Lambsquarters with Salt and Boiled Lotus Root with Salt contain similar levels of Copper, Magnesium, Sodium, Zinc and Water per 14 ounces.
• Both Boiled and Drained Lambsquarters with Salt as well as Boiled and Drained Lotus Root with Salt lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Lambsquarters with Salt have 8 times more Omega 3 and 2 times more Protein than Boiled Lotus Root with Salt.
• While 14 oz of Boiled and Drained Lotus Root with Salt contain 2.1 times more Energy, 3.2 times more Carbohydrate and 1.5 times more Fiber than Boiled and Drained Lambsquarters with Salt.
• 14 ounces of Boiled Lambsquarters with Salt provide inadequate amounts of Energy
• 14 ounces of Boiled Lotus Root with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Lambsquarters with Salt as well as Boiled and Drained Lotus Root with Salt provide inadequate amounts of Omega 6 in 14 ounces.