Comparing Nutrients in 1 kilogram Boiled Lotus Root with Salt VS Boiled Mustard Greens with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Lotus Root with Salt	9%	1%	90%
Boiled Mustard Greens with Salt	31%	13%	56%

Macro Nutrients

	Boiled Lotus Root with Salt	Boiled Mustard Greens with Salt	Recommended Dietary Allowance
Energy	22.8% 660kcal	8.97% 260kcal	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	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 160g	34.7% 45g	130g per day for Men 19-50 years
Sugars	NA	19.4% 14g	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	52.6% 20g	38g per day for Men 19-50 years
Protein	28.2% 16g	45.7% 25.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Lotus Root with Salt	Boiled Mustard Greens with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	586% 5270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	48.5% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	27% 4.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.18mg	75.4% 0.98mg	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	22.5% 90μg	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	281% 253mg	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	119% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4939% 5927μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lotus Root with Salt	Boiled Mustard Greens with Salt	Recommended Dietary Allowance
Calcium	26% 260mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	241% 2.17mg	109% 0.98mg	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	109% 8.7mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	NA	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	60% 420mg	700mg per day for Men 19-50 years
Potassium	107% 3630mg	47.6% 1620mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	187% 2810mg	168% 2520mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	22% 814g	25% 918g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Lotus Root with Salt VS Boiled Mustard Greens 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 Mustard Greens 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 Mustard Greens with Salt:

• 1 kilogram of Boiled Lotus Root with Salt has 3.1 times more Vitamin B1, 2.5 times more Vitamin B5 and 2.2 times more Vitamin B6 than Boiled Mustard Greens with Salt.
• While 1 kg of Boiled and Drained Mustard Greens with Salt contains more Vitamin A, 6.3 times more Vitamin B2 and 1.4 times more Vitamin B3 than Boiled and Drained Lotus Root with Salt.
• Both Boiled Lotus Root with Salt and Boiled Mustard Greens with Salt provide similar amounts of Vitamin C per one kilogram.
• 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 Boiled and Drained Mustard Greens with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled Lotus Root with Salt has 2.2 times more Copper, 1.7 times more Magnesium, 1.9 times more Phosphorus, 2.2 times more Potassium and 2.2 times more Zinc than Boiled Mustard Greens with Salt.
• While 1 kg of Boiled and Drained Mustard Greens with Salt contains 4.5 times more Calcium than Boiled and Drained Lotus Root with Salt.
• Both Boiled Lotus Root with Salt and Boiled Mustard Greens with Salt contain similar levels of Iron, Sodium and Water per one kilogram.
• 1 kilogram of Boiled Mustard Greens with Salt lack sufficient amounts of Zinc
• Both Boiled and Drained Lotus Root with Salt as well as Boiled and Drained Mustard Greens 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 2.5 times more Energy, 3.6 times more Carbohydrate and 1.6 times more Fiber than Boiled Mustard Greens with Salt.
• While 1 kg of Boiled and Drained Mustard Greens with Salt contains 1.6 times more Protein than Boiled and Drained Lotus Root with Salt.
• 1 kilogram of Boiled Mustard Greens with Salt provide inadequate amounts of Energy
• Both Boiled and Drained Lotus Root with Salt as well as Boiled and Drained Mustard Greens with Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.