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

Macros Ratio

	Protein	Fat	Carbs
Boiled Lotus Root	9%	1%	90%
Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	6%	28%	66%

Macro Nutrients

	Boiled Lotus Root	Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt	Recommended Dietary Allowance
Energy	22.8% 660kcal	55.5% 1610kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.7g	53% 51.3g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	34% 11g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	16.6% 2.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 160g	212% 275g	130g per day for Men 19-50 years
Sugars	6.9% 5g	4% 2.9g	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	% 1.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.7g	g per day for Men 19-50 years
Fiber	81.6% 31g	60.5% 23g	38g per day for Men 19-50 years
Protein	28.2% 16g	45% 25g	56g per day for Men 19-50 years

Vitamins

	Boiled Lotus Root	Oven-heated 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	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.8% 3mg	133% 21.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	60.4% 3.02mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.18mg	132% 1.72mg	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	55% 220μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	304% 274mg	131% 118mg	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	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lotus Root	Oven-heated 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	161% 1.45mg	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	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	95% 2.2mg	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	139% 970mg	700mg per day for Men 19-50 years
Potassium	107% 3630mg	139% 4710mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	30% 450mg	261% 3910mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	22% 814g	17% 631g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Lotus Root VS Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Lotus Root versus 1 kg of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Boiled Lotus Root has 1.3 times more Vitamin B6 and 2.3 times more Vitamin C than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 3.1 times more Vitamin B2, 7.1 times more Vitamin B3, 1.6 times more Vitamin B5 and 2.8 times more Vitamin B9 than Boiled and Drained Lotus Root.
• Both Boiled Lotus Root and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Boiled Lotus Root have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Boiled and Drained Lotus Root as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt have insufficient amounts of Vitamin A, Vitamin D, Vitamin E and Vitamin K in one kilogram.

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

• 1 kilogram of Boiled Lotus Root has 2 times more Calcium, 1.5 times more Copper and 1.3 times more Water than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 1.3 times more Magnesium, 1.3 times more Potassium and 8.7 times more Sodium than Boiled and Drained Lotus Root.
• Both Boiled Lotus Root and Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt contain similar levels of Iron, Manganese, Phosphorus and Zinc per one kilogram.
• 1 kilogram of Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt lack sufficient amounts of Calcium
• Both Boiled and Drained Lotus Root as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Lotus Root has 1.3 times more Fiber than Oven-heated Frozen Crinkle Cut French Fried Potatoes with Salt.
• While 1 kg of Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt contains 2.4 times more Energy, 73.3 times more Fat, 51.5 times more Saturated Fat, 1.7 times more Carbohydrate and 1.6 times more Protein than Boiled and Drained Lotus Root.
• Both Boiled and Drained Lotus Root as well as Oven-heated Frozen Crinkle or Regular Cut French Fried Potatoes with Salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.