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

Macros Ratio

	Protein	Fat	Carbs
Lotus Root	13%	1%	86%
Stir-Fried Lentils Sprouts	28%	3%	69%

Macro Nutrients

	Lotus Root	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Energy	10% 294kcal	14% 401kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	8.7% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.056g	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	52.6% 68.4g	65% 84.3g	130g per day for Men 19-50 years
Sugars	NA	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	51% 19.4g	NA	38g per day for Men 19-50 years
Protein	18.4% 10.3g	62.4% 35g	56g per day for Men 19-50 years

Vitamins

	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	53% 0.64mg	72.8% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	29.8% 4.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	45.3% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78.8% 1.02mg	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	13% 51.6μg	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	194% 175mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lotus Root	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Calcium	18% 179mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	113% 1.02mg	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	57.5% 4.6mg	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	45% 1.04mg	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	56.7% 397mg	86.7% 607mg	700mg per day for Men 19-50 years
Potassium	65% 2207mg	33% 1127mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	10.6% 159mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	57.7% 6.35mg	11mg per day for Men 19-50 years
Water	8.5% 314g	7.37% 273g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of 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 Lotus Root vs Stir-Fried Lentils Sprouts:

• 14 ounces of Lotus Root have 2.4 times more Vitamin B2, 1.6 times more Vitamin B6 and 3.5 times more Vitamin C than Stir-Fried Lentils Sprouts.
• While 14 oz of Stir-Fried Sprouted Lentils contain 1.4 times more Vitamin B1, 3 times more Vitamin B3, 1.5 times more Vitamin B5 and 5.2 times more Vitamin B9 than Raw Lotus Root.
• Both Raw 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 Lotus Root vs Stir-Fried Lentils Sprouts:

• 14 ounces of Lotus Root have 3.2 times more Calcium, 2 times more Potassium and 4 times more Sodium than Stir-Fried Lentils Sprouts.
• While 14 oz of Stir-Fried Sprouted Lentils contain 1.3 times more Copper, 2.7 times more Iron, 1.5 times more Magnesium, 1.9 times more Manganese, 1.5 times more Phosphorus and 4.1 times more Zinc than Raw Lotus Root.
• 14 ounces of Stir-Fried Lentils Sprouts lack sufficient amounts of Calcium
• Both Raw 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 1.4 times more Energy, 5.8 times more Omega 3 and 3.4 times more Protein than Raw Lotus Root.
• Both Lotus Root and Stir-Fried Lentils Sprouts offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Lotus Root provide inadequate amounts of Omega 3
• Both Raw Lotus Root as well as Stir-Fried Sprouted Lentils provide inadequate amounts of Omega 6 in 14 ounces.