Comparing Nutrients in 1 kilogram Boiled Lotus Root with Salt VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled Lotus Root with Salt	9%	1%	90%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Boiled Lotus Root with Salt	Frozen Carrots	Recommended Dietary Allowance
Energy	22.8% 660kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.7g	4.74% 4.6g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	1.47% 0.47g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	14.5% 2.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 160g	60.8% 79g	130g per day for Men 19-50 years
Sugars	NA	65.7% 47.6g	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	4.28% 3.1g	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	% 4g	g per day for Men 19-50 years
Sucrose	NA	% 40.5g	g per day for Men 19-50 years
Fiber	81.6% 31g	87% 33g	38g per day for Men 19-50 years
Protein	28.2% 16g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Lotus Root with Salt	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	789% 7100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	28.5% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	29% 4.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.18mg	73% 0.95mg	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	20% 80μg	25% 100μg	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	304% 274mg	27.8% 25mg	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	38% 5.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	147% 176μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lotus Root with Salt	Frozen Carrots	Recommended Dietary Allowance
Calcium	26% 260mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	241% 2.17mg	82.2% 0.74mg	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	113% 9mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	74.3% 1.7mg	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	111% 780mg	47% 330mg	700mg per day for Men 19-50 years
Potassium	107% 3630mg	69% 2350mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	187% 2810mg	45.3% 680mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	22% 814g	24.3% 900g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Lotus Root with Salt VS Frozen Carrots per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Lotus Root with Salt versus 1 kg of Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Lotus Root with Salt vs Frozen Carrots:

• 1 kilogram of Boiled Lotus Root with Salt has 2.9 times more Vitamin B1, 1.6 times more Vitamin B5, 2.3 times more Vitamin B6 and 11 times more Vitamin C than Frozen Carrots.
• While 1 kg of Frozen Carrots, Unprepared contains more Vitamin A, 3.7 times more Vitamin B2 and 1.5 times more Vitamin B3 than Boiled and Drained Lotus Root with Salt.
• 1 kilogram of Boiled Lotus Root with Salt have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin B3
• Both Boiled and Drained Lotus Root with Salt as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Lotus Root with Salt vs Frozen Carrots:

• 1 kilogram of Boiled Lotus Root with Salt has 2.9 times more Copper, 2 times more Iron, 1.8 times more Magnesium, 1.3 times more Manganese, 2.4 times more Phosphorus, 1.5 times more Potassium and 4.1 times more Sodium than Frozen Carrots.
• While 1 kg of Frozen Carrots, Unprepared contains 1.4 times more Calcium than Boiled and Drained Lotus Root with Salt.
• Both Boiled Lotus Root with Salt and Frozen Carrots contain similar levels of Zinc and Water per one kilogram.
• Both Boiled and Drained Lotus Root with Salt as well as Frozen Carrots, Unprepared lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Lotus Root with Salt has 1.8 times more Energy, 2 times more Carbohydrate and 2 times more Protein than Frozen Carrots.
• Both Boiled Lotus Root with Salt and Frozen Carrots offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Boiled and Drained Lotus Root with Salt as well as Frozen Carrots, Unprepared provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.