Comparing Nutrients in 1 kilogram Boiled Lotus Root with Salt VS Boiled White Mushrooms with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Lotus Root with Salt	9%	1%	90%
Boiled White Mushrooms with Salt	25%	12%	63%

Macro Nutrients

	Boiled Lotus Root with Salt	Boiled White Mushrooms with Salt	Recommended Dietary Allowance
Energy	22.8% 660kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.7g	4.85% 4.7g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	10.5% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 160g	40.7% 53g	130g per day for Men 19-50 years
Sugars	NA	32.3% 23.4g	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	58% 22g	38g per day for Men 19-50 years
Protein	28.2% 16g	38.8% 21.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Lotus Root with Salt	Boiled White Mushrooms with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	61% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	231% 3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	279% 44.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	432% 21.6mg	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	45% 180μg	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	44.4% 40mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	13.3% 80IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lotus Root with Salt	Boiled White Mushrooms with Salt	Recommended Dietary Allowance
Calcium	26% 260mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	241% 2.17mg	560% 5.04mg	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	218% 17.4mg	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	50% 1.15mg	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	124% 870mg	700mg per day for Men 19-50 years
Potassium	107% 3630mg	105% 3560mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	244% 134μg	55μg per day for Men 19-50 years
Sodium	187% 2810mg	159% 2380mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	79% 8.7mg	11mg per day for Men 19-50 years
Water	22% 814g	24.6% 911g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Lotus Root with Salt vs Boiled White Mushrooms with Salt:

• Boiled and Drained Lotus Root with Salt have 1.7 times more Vitamin B1, 2.3 times more Vitamin B6 and 6.9 times more Vitamin C than Boiled and Drained White Mushrooms with Salt.
• While Boiled and Drained White Mushrooms with Salt contain 30 times more Vitamin B2, 14.9 times more Vitamin B3, 7.2 times more Vitamin B5, 2.3 times more Vitamin B9 and more Vitamin D than Boiled and Drained Lotus Root with Salt.
• Both Boiled and Drained Lotus Root with Salt as well as Boiled and Drained White Mushrooms with Salt have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

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

• Boiled and Drained Lotus Root with Salt have 4.3 times more Calcium, 1.8 times more Magnesium and 1.9 times more Manganese than Boiled and Drained White Mushrooms with Salt.
• While Boiled and Drained White Mushrooms with Salt contain 2.3 times more Copper, 1.9 times more Iron, 22.3 times more Selenium and 2.6 times more Zinc than Boiled and Drained Lotus Root with Salt.
• Both Boiled and Drained Lotus Root with Salt and Boiled and Drained White Mushrooms with Salt have similar amounts of Phosphorus, Potassium, Sodium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Lotus Root with Salt have 2.4 times more Energy, 3 times more Carbohydrate and 1.4 times more Fiber than Boiled and Drained White Mushrooms with Salt.
• While Boiled and Drained White Mushrooms with Salt contain 17.9 times more Omega 6 and 1.4 times more Protein than Boiled and Drained Lotus Root with Salt.
• Both Boiled and Drained Lotus Root with Salt as well as Boiled and Drained White Mushrooms with Salt have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.