Comparing Nutrients in 1 kilogram Boiled Lotus Root VS Red Leaf Lettuce

Macros Ratio

	Protein	Fat	Carbs
Boiled Lotus Root	9%	1%	90%
Red Leaf Lettuce	33%	12%	55%

Macro Nutrients

	Boiled Lotus Root	Red Leaf Lettuce	Recommended Dietary Allowance
Energy	22.8% 660kcal	4.5% 130kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.7g	2.27% 2.2g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 160g	17.4% 22.6g	130g per day for Men 19-50 years
Sugars	6.9% 5g	6.62% 4.8g	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	3.86% 2.8g	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	% 2g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	81.6% 31g	23.7% 9g	38g per day for Men 19-50 years
Protein	28.2% 16g	23.8% 13.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Lotus Root	Red Leaf Lettuce	Recommended Dietary Allowance
Vitamin A	0% 0μg	417% 3750μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	53.3% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	59.2% 0.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	28.8% 1.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.18mg	77% 1mg	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	90% 360μg	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	41% 37mg	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	0.67% 0.1mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	1169% 1403μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lotus Root	Red Leaf Lettuce	Recommended Dietary Allowance
Calcium	26% 260mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	241% 2.17mg	31% 0.28mg	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	150% 12mg	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	88.3% 2.03mg	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	40% 280mg	700mg per day for Men 19-50 years
Potassium	107% 3630mg	55% 1870mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	30% 450mg	16.7% 250mg	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	26% 956g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Lotus Root vs Red Leaf Lettuce:

• Boiled and Drained Lotus Root have 2 times more Vitamin B1, 2.1 times more Vitamin B5, 2.2 times more Vitamin B6 and 7.4 times more Vitamin C than Raw Red Leaf Lettuce.
• While Raw Red Leaf Lettuce contains more Vitamin A, 7.7 times more Vitamin B2, 4.5 times more Vitamin B9, 15 times more Vitamin E and 1403 times more Vitamin K than Boiled and Drained Lotus Root.
• Both Boiled and Drained Lotus Root and Raw Red Leaf Lettuce have similar amounts of Vitamin B3 per 1 kg.
• Both Boiled and Drained Lotus Root as well as Raw Red Leaf Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Lotus Root vs Red Leaf Lettuce:

• Boiled and Drained Lotus Root have 7.8 times more Copper, 1.8 times more Magnesium, 2.8 times more Phosphorus, 1.9 times more Potassium, 1.8 times more Sodium and 1.7 times more Zinc than Raw Red Leaf Lettuce.
• While Raw Red Leaf Lettuce contains 1.3 times more Calcium, 1.3 times more Iron and 2.5 times more Selenium than Boiled and Drained Lotus Root.
• Both Boiled and Drained Lotus Root and Raw Red Leaf Lettuce have similar amounts of Manganese and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Lotus Root have 5.1 times more Energy, 7.1 times more Carbohydrate and 3.4 times more Fiber than Raw Red Leaf Lettuce.
• While Raw Red Leaf Lettuce contains 20.3 times more Omega 3 than Boiled and Drained Lotus Root.
• Both Boiled and Drained Lotus Root and Raw Red Leaf Lettuce have similar amounts of Protein per 1 kg.
• Both Boiled and Drained Lotus Root as well as Raw Red Leaf Lettuce have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.