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

Macros Ratio

	Protein	Fat	Carbs
Boiled Lotus Root with Salt	9%	1%	90%
Cooked Frozen Mustard Greens with Salt	38%	9%	53%

Macro Nutrients

	Boiled Lotus Root with Salt	Cooked Frozen Mustard Greens with Salt	Recommended Dietary Allowance
Energy	22.8% 660kcal	6.55% 190kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.7g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	0.41% 0.13g	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	24% 31g	130g per day for Men 19-50 years
Sugars	NA	4.4% 3.2g	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	73.7% 28g	38g per day for Men 19-50 years
Protein	28.2% 16g	40.5% 22.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Lotus Root with Salt	Cooked Frozen Mustard Greens with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	393% 3540μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	16% 2.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.18mg	83% 1.08mg	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	175% 700μg	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	153% 138mg	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	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2793% 3351μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lotus Root with Salt	Cooked Frozen Mustard Greens with Salt	Recommended Dietary Allowance
Calcium	26% 260mg	101% 1010mg	1000mg per day for Men 19-50 years
Copper	241% 2.17mg	64.4% 0.58mg	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	140% 11mg	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	128% 2.94mg	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	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	107% 3630mg	41% 1390mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	187% 2810mg	174% 2610mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	18% 2mg	11mg per day for Men 19-50 years
Water	22% 814g	25.4% 938g	3700g per day for Men 19-50 years

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

• 1 kilogram of Boiled Lotus Root with Salt has 3.2 times more Vitamin B1, 18.9 times more Vitamin B5, 2 times more Vitamin B6 and 2 times more Vitamin C than Cooked Frozen Mustard Greens with Salt.
• While 1 kg of Boiled Frozen Mustard Greens, drained with Salt contains more Vitamin A, 5.3 times more Vitamin B2 and 8.8 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 and Vitamin B2
• 1 kilogram of Cooked Frozen Mustard Greens with Salt have insufficient amounts of Vitamin B5
• Both Boiled and Drained Lotus Root with Salt as well as Boiled Frozen Mustard Greens, drained with Salt have insufficient amounts of Vitamin B3, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled Lotus Root with Salt has 3.7 times more Copper, 1.7 times more Magnesium, 3.3 times more Phosphorus, 2.6 times more Potassium and 1.7 times more Zinc than Cooked Frozen Mustard Greens with Salt.
• While 1 kg of Boiled Frozen Mustard Greens, drained with Salt contains 3.9 times more Calcium and 1.3 times more Manganese than Boiled and Drained Lotus Root with Salt.
• Both Boiled Lotus Root with Salt and Cooked Frozen Mustard Greens with Salt contain similar levels of Iron, Sodium and Water per one kilogram.
• 1 kilogram of Cooked Frozen Mustard Greens with Salt lack sufficient amounts of Zinc
• Both Boiled and Drained Lotus Root with Salt as well as Boiled Frozen Mustard Greens, drained 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 3.5 times more Energy and 5.2 times more Carbohydrate than Cooked Frozen Mustard Greens with Salt.
• While 1 kg of Boiled Frozen Mustard Greens, drained with Salt contains 1.4 times more Protein than Boiled and Drained Lotus Root with Salt.
• Both Boiled Lotus Root with Salt and Cooked Frozen Mustard Greens with Salt offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Cooked Frozen Mustard Greens with Salt provide inadequate amounts of Energy
• Both Boiled and Drained Lotus Root with Salt as well as Boiled Frozen Mustard Greens, drained with Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.