Comparing Nutrients in 14 ounces Boiled Lotus Root with Salt VS Boiled New Zealand Spinach with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Lotus Root with Salt	9%	1%	90%
Boiled New Zealand Spinach with Salt	34%	10%	56%

Macro Nutrients

	Boiled Lotus Root with Salt	Boiled New Zealand Spinach with Salt	Recommended Dietary Allowance
Energy	9.03% 262kcal	1.64% 47.6kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 63.6g	6.5% 8.45g	130g per day for Men 19-50 years
Sugars	NA	1.37% 0.99g	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	32.4% 12.3g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	11% 6.27g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Boiled Lotus Root with Salt	Boiled New Zealand Spinach with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42% 0.5mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	32.7% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.44% 1.2mg	9.67% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	20.3% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66.6% 0.87mg	72.4% 0.94mg	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	7.94% 31.8μg	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	121% 109mg	70.6% 63.5mg	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	32.5% 4.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	966% 1159μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lotus Root with Salt	Boiled New Zealand Spinach with Salt	Recommended Dietary Allowance
Calcium	10.3% 103mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	34% 0.31mg	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	44.7% 3.57mg	32.7% 2.6mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	38% 0.87mg	91% 2.1mg	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	44.2% 310mg	12.5% 87.3mg	700mg per day for Men 19-50 years
Potassium	42.4% 1441mg	12% 405mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	74.4% 1115mg	91% 1361mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	8.73% 323g	10% 376g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Lotus Root with Salt VS Boiled New Zealand Spinach with Salt per 14 oz

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

Lets compare vitamin content per 14 ounces of Boiled Lotus Root with Salt vs Boiled New Zealand Spinach with Salt:

• 14 ounces of Boiled Lotus Root with Salt have 4.2 times more Vitamin B1 and 1.7 times more Vitamin C than Boiled New Zealand Spinach with Salt.
• While 14 oz of Boiled and Drained New Zealand Spinach with Salt contain 10.7 times more Vitamin B2 and 1.3 times more Vitamin B3 than Boiled and Drained Lotus Root with Salt.
• Both Boiled Lotus Root with Salt and Boiled New Zealand Spinach with Salt provide similar amounts of Vitamin B5 and Vitamin B6 per 14 ounces.
• 14 ounces of Boiled Lotus Root with Salt have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Boiled and Drained Lotus Root with Salt as well as Boiled and Drained New Zealand Spinach with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Lotus Root with Salt vs Boiled New Zealand Spinach with Salt:

• 14 ounces of Boiled Lotus Root with Salt have 2.8 times more Copper, 1.4 times more Iron, 3.5 times more Phosphorus and 3.6 times more Potassium than Boiled New Zealand Spinach with Salt.
• While 14 oz of Boiled and Drained New Zealand Spinach with Salt contain 1.8 times more Calcium, 1.5 times more Magnesium and 2.4 times more Manganese than Boiled and Drained Lotus Root with Salt.
• Both Boiled Lotus Root with Salt and Boiled New Zealand Spinach with Salt contain similar levels of Sodium, Zinc and Water per 14 ounces.
• Both Boiled and Drained Lotus Root with Salt as well as Boiled and Drained New Zealand Spinach with Salt lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Lotus Root with Salt have 5.5 times more Energy, 7.5 times more Carbohydrate, 2.2 times more Fiber and 1.2 times more Protein than Boiled New Zealand Spinach with Salt.
• While 14 oz of Boiled and Drained New Zealand Spinach with Salt contain 14 times more Omega 3 than Boiled and Drained Lotus Root with Salt.
• 14 ounces of Boiled Lotus Root with Salt provide inadequate amounts of Omega 3
• 14 ounces of Boiled New Zealand Spinach with Salt provide inadequate amounts of Energy and Carbohydrate
• Both Boiled and Drained Lotus Root with Salt as well as Boiled and Drained New Zealand Spinach with Salt provide inadequate amounts of Omega 6 in 14 ounces.