Comparing Nutrients in 14 ounces Boiled Lotus Root VS Red Leaf Lettuce

Macros Ratio

	Protein	Fat	Carbs
Boiled Lotus Root	9%	1%	90%
Red Leaf Lettuce	33%	12%	55%

Macro Nutrients

	Boiled Lotus Root	Red Leaf Lettuce	Recommended Dietary Allowance
Energy	9.03% 262kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	0.79% 0.13g	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	6.9% 8.97g	130g per day for Men 19-50 years
Sugars	2.74% 2g	2.63% 1.9g	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	1.53% 1.1g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	32.4% 12.3g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	11% 6.27g	9.43% 5.28g	56g per day for Men 19-50 years

Vitamins

	Boiled Lotus Root	Red Leaf Lettuce	Recommended Dietary Allowance
Vitamin A	0% 0μg	165% 1488μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42% 0.5mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	23.5% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.44% 1.2mg	7.96% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66.6% 0.87mg	30.5% 0.4mg	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	35.7% 143μg	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	16.3% 14.7mg	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	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	464% 557μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lotus Root	Red Leaf Lettuce	Recommended Dietary Allowance
Calcium	10.3% 103mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	12.3% 0.11mg	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	59.5% 4.76mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	38% 0.87mg	35% 0.81mg	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	16% 111mg	700mg per day for Men 19-50 years
Potassium	42.4% 1441mg	22% 742mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	12% 179mg	6.6% 99mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	8.73% 323g	10.3% 380g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Lotus Root vs Red Leaf Lettuce:

• Boiled and Drained Lotus Root have 2 times more Vitamin B1, 2.1 times more Vitamin B5, 2.2 times more Vitamin B6 and 7.4 times more Vitamin C than Raw Red Leaf Lettuce.
• While Raw Red Leaf Lettuce contains more Vitamin A, 7.7 times more Vitamin B2, 4.5 times more Vitamin B9, 15 times more Vitamin E and 1403 times more Vitamin K than Boiled and Drained Lotus Root.
• Both Boiled and Drained Lotus Root and Raw Red Leaf Lettuce have similar amounts of Vitamin B3 per 14 oz.
• Both Boiled and Drained Lotus Root as well as Raw Red Leaf Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Lotus Root vs Red Leaf Lettuce:

• Boiled and Drained Lotus Root have 7.8 times more Copper, 1.8 times more Magnesium, 2.8 times more Phosphorus, 1.9 times more Potassium, 1.8 times more Sodium and 1.7 times more Zinc than Raw Red Leaf Lettuce.
• While Raw Red Leaf Lettuce contains 1.3 times more Calcium, 1.3 times more Iron and 2.5 times more Selenium than Boiled and Drained Lotus Root.
• Both Boiled and Drained Lotus Root and Raw Red Leaf Lettuce have similar amounts of Manganese and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Lotus Root have 5.1 times more Energy, 7.1 times more Carbohydrate and 3.4 times more Fiber than Raw Red Leaf Lettuce.
• While Raw Red Leaf Lettuce contains 20.3 times more Omega 3 than Boiled and Drained Lotus Root.
• Both Boiled and Drained Lotus Root and Raw Red Leaf Lettuce have similar amounts of Protein per 14 oz.
• Both Boiled and Drained Lotus Root as well as Raw Red Leaf Lettuce have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.