Comparing Nutrients in 1 kilogram Boiled Lotus Root with Salt VS Boiled Leeks with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Lotus Root with Salt	9%	1%	90%
Boiled Leeks with Salt	9%	5%	86%

Macro Nutrients

	Boiled Lotus Root with Salt	Boiled Leeks with Salt	Recommended Dietary Allowance
Energy	22.8% 660kcal	10.7% 310kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.7g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	41.3% 0.66g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	2.65% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 160g	58.6% 76.2g	130g per day for Men 19-50 years
Sugars	NA	29% 21g	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	81.6% 31g	26.3% 10g	38g per day for Men 19-50 years
Protein	28.2% 16g	14.5% 8.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Lotus Root with Salt	Boiled Leeks with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	45.6% 410μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	14.4% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.18mg	87% 1.13mg	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	60% 240μg	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	46.7% 42mg	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	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	212% 254μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lotus Root with Salt	Boiled Leeks with Salt	Recommended Dietary Allowance
Calcium	26% 260mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	241% 2.17mg	69% 0.62mg	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	138% 11mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	107% 2.47mg	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	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	107% 3630mg	25.6% 870mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	187% 2810mg	164% 2460mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	5.45% 0.6mg	11mg per day for Men 19-50 years
Water	22% 814g	24.5% 908g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Boiled Lotus Root with Salt versus 1 kg of Boiled Leeks with Salt 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 Boiled Leeks with Salt:

• 1 kilogram of Boiled Lotus Root with Salt has 4.9 times more Vitamin B1, 4.2 times more Vitamin B5, 1.9 times more Vitamin B6 and 6.5 times more Vitamin C than Boiled Leeks with Salt.
• While 1 kg of Boiled and Drained Leeks with Salt contains more Vitamin A and 3 times more Vitamin B9 than Boiled and Drained Lotus Root with Salt.
• 1 kilogram of Boiled Lotus Root with Salt have insufficient amounts of Vitamin A
• 1 kilogram of Boiled Leeks with Salt have insufficient amounts of Vitamin B5
• Both Boiled and Drained Lotus Root with Salt as well as Boiled and Drained Leeks with Salt have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled Lotus Root with Salt has 3.5 times more Copper, 1.6 times more Magnesium, 4.6 times more Phosphorus, 4.2 times more Potassium and 5.5 times more Zinc than Boiled Leeks with Salt.
• Both Boiled Lotus Root with Salt and Boiled Leeks with Salt contain similar levels of Calcium, Iron, Manganese, Sodium and Water per one kilogram.
• 1 kilogram of Boiled Leeks with Salt lack sufficient amounts of Zinc
• Both Boiled and Drained Lotus Root with Salt as well as Boiled and Drained Leeks with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Lotus Root with Salt has 2.1 times more Energy, 2.1 times more Carbohydrate, 3.1 times more Fiber and 2 times more Protein than Boiled Leeks with Salt.
• While 1 kg of Boiled and Drained Leeks with Salt contains 16.5 times more Omega 3 than Boiled and Drained Lotus Root with Salt.
• 1 kilogram of Boiled Lotus Root with Salt provide inadequate amounts of Omega 3
• 1 kilogram of Boiled Leeks with Salt provide inadequate amounts of Energy and Protein
• Both Boiled and Drained Lotus Root with Salt as well as Boiled and Drained Leeks with Salt provide inadequate amounts of Omega 6 in one kilogram.