Comparing Nutrients in 14 ounces Lotus Root VS Butterhead Lettuce

Macros Ratio

	Protein	Fat	Carbs
Lotus Root	13%	1%	86%
Butterhead Lettuce	33%	12%	55%

Macro Nutrients

	Lotus Root	Butterhead Lettuce	Recommended Dietary Allowance
Energy	10% 294kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.36% 0.12g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	20.6% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.056g	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	52.6% 68.4g	6.8% 8.85g	130g per day for Men 19-50 years
Sugars	NA	5.15% 3.73g	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	2.8% 2.02g	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	% 1.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	51% 19.4g	11.5% 4.37g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	9.57% 5.36g	56g per day for Men 19-50 years

Vitamins

	Lotus Root	Butterhead Lettuce	Recommended Dietary Allowance
Vitamin A	0% 0μg	73.2% 659μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	8.86% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78.8% 1.02mg	25% 0.33mg	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	72.4% 290μg	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	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	NA	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	338% 406μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lotus Root	Butterhead Lettuce	Recommended Dietary Allowance
Calcium	18% 179mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	113% 1.02mg	7.06% 0.064mg	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	61.5% 4.92mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	45% 1.04mg	31% 0.71mg	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	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	65% 2207mg	27.8% 945mg	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	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	8.5% 314g	10.3% 380g	3700g per day for Men 19-50 years

Nutrient Comparison: Lotus Root VS Butterhead Lettuce per 14 oz

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

Lets compare vitamin content per 14 ounces of Lotus Root vs Butterhead Lettuce:

• 14 ounces of Lotus Root have 2.8 times more Vitamin B1, 3.5 times more Vitamin B2, 2.5 times more Vitamin B5, 3.1 times more Vitamin B6 and 11.9 times more Vitamin C than Butterhead Lettuce.
• While 14 oz of Raw Butterhead Lettuce contain more Vitamin A and 5.6 times more Vitamin B9 than Raw Lotus Root.
• Both Lotus Root and Butterhead Lettuce provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Lotus Root have insufficient amounts of Vitamin A
• Both Raw Lotus Root as well as Raw Butterhead Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Lotus Root vs Butterhead Lettuce:

• 14 ounces of Lotus Root have 1.3 times more Calcium, 16.1 times more Copper, 1.8 times more Magnesium, 1.5 times more Manganese, 3 times more Phosphorus, 2.3 times more Potassium, 8 times more Sodium and 2 times more Zinc than Butterhead Lettuce.
• Both Lotus Root and Butterhead Lettuce contain similar levels of Iron and Water per 14 ounces.
• 14 ounces of Butterhead Lettuce lack sufficient amounts of Copper and Zinc
• Both Raw Lotus Root as well as Raw Butterhead Lettuce lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Lotus Root have 5.7 times more Energy, 7.7 times more Carbohydrate, 4.5 times more Fiber and 1.9 times more Protein than Butterhead Lettuce.
• While 14 oz of Raw Butterhead Lettuce contain 13.8 times more Omega 3 than Raw Lotus Root.
• 14 ounces of Lotus Root provide inadequate amounts of Omega 3
• 14 ounces of Butterhead Lettuce provide inadequate amounts of Energy and Carbohydrate
• Both Raw Lotus Root as well as Raw Butterhead Lettuce provide inadequate amounts of Omega 6 in 14 ounces.