Comparing Nutrients in 1 kilogram Iceberg Lettuce VS Lotus Root

Macros Ratio

	Protein	Fat	Carbs
Iceberg Lettuce	22%	8%	70%
Lotus Root	13%	1%	86%

Macro Nutrients

	Iceberg Lettuce	Lotus Root	Recommended Dietary Allowance
Energy	4.83% 140kcal	25.5% 740kcal	2900kcal per day for Men 19-50 years
Fat	1.44% 1.4g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	32.5% 0.52g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	0.82% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 29.7g	133% 172g	130g per day for Men 19-50 years
Sugars	27% 19.7g	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	13.8% 10g	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	% 9.1g	NA	g per day for Men 19-50 years
Sucrose	% 0.5g	NA	g per day for Men 19-50 years
Fiber	31.6% 12g	129% 49g	38g per day for Men 19-50 years
Protein	16% 9g	46.4% 26g	56g per day for Men 19-50 years

Vitamins

	Iceberg Lettuce	Lotus Root	Recommended Dietary Allowance
Vitamin A	27.8% 250μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	169% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.7% 1.23mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	75.4% 3.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.3% 0.42mg	198% 2.58mg	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	72.5% 290μg	32.5% 130μg	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	31% 28mg	489% 440mg	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	12% 1.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	201% 241μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Iceberg Lettuce	Lotus Root	Recommended Dietary Allowance
Calcium	18% 180mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	27.8% 0.25mg	286% 2.57mg	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	51.3% 4.1mg	145% 11.6mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	54.3% 1.25mg	113% 2.6mg	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	28.6% 200mg	143% 1000mg	700mg per day for Men 19-50 years
Potassium	41.5% 1410mg	164% 5560mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	26.7% 400mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	26% 956g	21.4% 791g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Iceberg Lettuce vs Lotus Root:

• Raw Iceberg Lettuce has more Vitamin A and 2.2 times more Vitamin B9 than Raw Lotus Root.
• While Raw Lotus Root contain 3.9 times more Vitamin B1, 8.8 times more Vitamin B2, 3.3 times more Vitamin B3, 4.1 times more Vitamin B5, 6.1 times more Vitamin B6 and 15.7 times more Vitamin C than Raw Iceberg Lettuce.
• Both Raw Iceberg Lettuce as well as Raw Lotus Root have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Iceberg Lettuce vs Lotus Root:

• Raw Iceberg Lettuce has 1.2 times more Water than Raw Lotus Root.
• While Raw Lotus Root contain 2.5 times more Calcium, 10.3 times more Copper, 2.8 times more Iron, 3.3 times more Magnesium, 2.1 times more Manganese, 5 times more Phosphorus, 3.9 times more Potassium, 7 times more Selenium, 4 times more Sodium and 2.6 times more Zinc than Raw Iceberg Lettuce.

Comparison of macro-nutrients per 1 kilogram:

• Raw Iceberg Lettuce has 8.7 times more Omega 3 than Raw Lotus Root.
• While Raw Lotus Root contain 5.3 times more Energy, 5.8 times more Carbohydrate, 4.1 times more Fiber and 2.9 times more Protein than Raw Iceberg Lettuce.
• Both Raw Iceberg Lettuce as well as Raw Lotus Root have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.