Comparing Nutrients in 14 ounces Lotus Root VS Boiled Lotus Root

Macros Ratio

	Protein	Fat	Carbs
Lotus Root	13%	1%	86%
Boiled Lotus Root	9%	1%	90%

Macro Nutrients

	Lotus Root	Boiled Lotus Root	Recommended Dietary Allowance
Energy	10% 294kcal	9.03% 262kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.26% 0.083g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.056g	0.23% 0.04g	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	49% 63.6g	130g per day for Men 19-50 years
Sugars	NA	2.74% 2g	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	32.4% 12.3g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	11% 6.27g	56g per day for Men 19-50 years

Vitamins

	Lotus Root	Boiled Lotus Root	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	42% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	7.44% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78.8% 1.02mg	66.6% 0.87mg	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	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	194% 175mg	121% 109mg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lotus Root	Boiled Lotus Root	Recommended Dietary Allowance
Calcium	18% 179mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	113% 1.02mg	96% 0.86mg	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	44.7% 3.57mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	45% 1.04mg	38% 0.87mg	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	44.2% 310mg	700mg per day for Men 19-50 years
Potassium	65% 2207mg	42.4% 1441mg	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	12% 179mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	8.5% 314g	8.73% 323g	3700g per day for Men 19-50 years

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

• Raw Lotus Root have 1.3 times more Vitamin B1, 22 times more Vitamin B2, 1.3 times more Vitamin B3, 1.2 times more Vitamin B5, 1.6 times more Vitamin B9 and 1.6 times more Vitamin C than Boiled and Drained Lotus Root.
• Both Raw Lotus Root and Boiled and Drained Lotus Root have similar amounts of Vitamin B6 per 14 oz.
• Both Raw Lotus Root as well as Boiled and Drained Lotus Root have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Lotus Root vs Boiled Lotus Root:

• Raw Lotus Root have 1.7 times more Calcium, 1.3 times more Iron, 1.3 times more Phosphorus and 1.5 times more Potassium than Boiled and Drained Lotus Root.
• Both Raw Lotus Root and Boiled and Drained Lotus Root have similar amounts of Copper, Magnesium, Manganese, Selenium, Sodium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Lotus Root have 1.6 times more Fiber and 1.6 times more Protein than Boiled and Drained Lotus Root.
• Both Raw Lotus Root and Boiled and Drained Lotus Root have similar amounts of Energy and Carbohydrate per 14 oz.
• Both Raw Lotus Root as well as Boiled and Drained Lotus Root have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.