Comparing Nutrients in 1 kilogram Boiled Lotus Root with Salt VS Frozen Crinkle Cut French Fried Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Lotus Root with Salt	9%	1%	90%
Frozen Crinkle Cut French Fried Potatoes with Salt	6%	30%	64%

Macro Nutrients

	Boiled Lotus Root with Salt	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	22.8% 660kcal	50.3% 1460kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.7g	51.4% 50g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	39% 12.5g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	15% 2.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 160g	184% 240g	130g per day for Men 19-50 years
Sugars	NA	2.9% 2.1g	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	0% 0g	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	% 0.7g	g per day for Men 19-50 years
Sucrose	NA	% 1.4g	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	41.8% 23.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Lotus Root with Salt	Frozen Crinkle Cut French Fried Potatoes 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	88.3% 1.06mg	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	134% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.18mg	151% 1.96mg	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	77.5% 310μg	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	85.6% 77mg	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	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	17.5% 21μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lotus Root with Salt	Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Calcium	26% 260mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	241% 2.17mg	85.6% 0.77mg	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	77.5% 6.2mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	68.3% 1.57mg	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	116% 810mg	700mg per day for Men 19-50 years
Potassium	107% 3630mg	112% 3800mg	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	233% 3490mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	22% 814g	18% 671g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Lotus Root with Salt vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Boiled and Drained Lotus Root with Salt have 3.6 times more Vitamin C than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 3.7 times more Vitamin B2, 7.1 times more Vitamin B3, 1.5 times more Vitamin B5 and 3.9 times more Vitamin B9 than Boiled and Drained Lotus Root with Salt.
• Both Boiled and Drained Lotus Root with Salt and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Vitamin B1 and Vitamin B6 per 1 kg.
• Both Boiled and Drained Lotus Root with Salt as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Lotus Root with Salt vs Frozen Crinkle Cut French Fried Potatoes with Salt:

• Boiled and Drained Lotus Root with Salt have 2 times more Calcium, 2.8 times more Copper, 1.5 times more Iron, 1.4 times more Manganese and 1.2 times more Water than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• Both Boiled and Drained Lotus Root with Salt and Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have similar amounts of Magnesium, Phosphorus, Potassium, Selenium, Sodium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Lotus Root with Salt have 1.6 times more Fiber than Frozen Crinkle or Regular Cut French Fried Potatoes with Salt.
• While Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contain 2.2 times more Energy, 71.3 times more Fat, 59.5 times more Saturated Fat, 4 times more Omega 3, 25.4 times more Omega 6, 1.5 times more Carbohydrate and 1.5 times more Protein than Boiled and Drained Lotus Root with Salt.
• Both Boiled and Drained Lotus Root with Salt as well as Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.