Comparing Nutrients in 14 ounces Boiled Lotus Root VS Stir-Fried Lentils Sprouts

Macros Ratio

	Protein	Fat	Carbs
Boiled Lotus Root	9%	1%	90%
Stir-Fried Lentils Sprouts	28%	3%	69%

Macro Nutrients

	Boiled Lotus Root	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Energy	9.03% 262kcal	14% 401kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	8.7% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	3.88% 0.66g	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	65% 84.3g	130g per day for Men 19-50 years
Sugars	2.74% 2g	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	32.4% 12.3g	NA	38g per day for Men 19-50 years
Protein	11% 6.27g	62.4% 35g	56g per day for Men 19-50 years

Vitamins

	Boiled Lotus Root	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42% 0.5mg	72.8% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.44% 1.2mg	29.8% 4.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	45.3% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66.6% 0.87mg	50% 0.65mg	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	66.5% 266μg	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	55.6% 50mg	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	0.26% 0.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lotus Root	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Calcium	10.3% 103mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	149% 1.34mg	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	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	38% 0.87mg	86.6% 2mg	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	86.7% 607mg	700mg per day for Men 19-50 years
Potassium	42.4% 1441mg	33% 1127mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	12% 179mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	57.7% 6.35mg	11mg per day for Men 19-50 years
Water	8.73% 323g	7.37% 273g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Lotus Root VS Stir-Fried Lentils Sprouts per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Lotus Root versus 14 oz of Stir-Fried Lentils Sprouts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Lotus Root vs Stir-Fried Lentils Sprouts:

• 14 ounces of Boiled Lotus Root have 1.3 times more Vitamin B6 and 2.2 times more Vitamin C than Stir-Fried Lentils Sprouts.
• While 14 oz of Stir-Fried Sprouted Lentils contain 1.7 times more Vitamin B1, 9 times more Vitamin B2, 4 times more Vitamin B3, 1.9 times more Vitamin B5 and 8.4 times more Vitamin B9 than Boiled and Drained Lotus Root.
• 14 ounces of Boiled Lotus Root have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Boiled and Drained Lotus Root as well as Stir-Fried Sprouted Lentils have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Lotus Root vs Stir-Fried Lentils Sprouts:

• 14 ounces of Boiled Lotus Root have 1.9 times more Calcium, 1.3 times more Potassium and 4.5 times more Sodium than Stir-Fried Lentils Sprouts.
• While 14 oz of Stir-Fried Sprouted Lentils contain 1.6 times more Copper, 3.4 times more Iron, 1.6 times more Magnesium, 2.3 times more Manganese, 2 times more Phosphorus and 4.8 times more Zinc than Boiled and Drained Lotus Root.
• 14 ounces of Stir-Fried Lentils Sprouts lack sufficient amounts of Calcium
• Both Boiled and Drained Lotus Root as well as Stir-Fried Sprouted Lentils lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Stir-Fried Sprouted Lentils contain 1.5 times more Energy, 8.8 times more Omega 3, 1.3 times more Carbohydrate and 5.6 times more Protein than Boiled and Drained Lotus Root.
• 14 ounces of Boiled Lotus Root provide inadequate amounts of Omega 3
• Both Boiled and Drained Lotus Root as well as Stir-Fried Sprouted Lentils provide inadequate amounts of Omega 6 in 14 ounces.