Comparing Nutrients in 1 kilogram Lotus Root VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Lotus Root	13%	1%	86%
Cassava	3%	2%	95%

Macro Nutrients

	Lotus Root	Cassava	Recommended Dietary Allowance
Energy	25.5% 740kcal	55% 1600kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	133% 172g	293% 381g	130g per day for Men 19-50 years
Sugars	NA	23.4% 17g	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	129% 49g	47.4% 18g	38g per day for Men 19-50 years
Protein	46.4% 26g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Lotus Root	Cassava	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	169% 2.2mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	53.4% 8.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.4% 3.77mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	198% 2.58mg	67.7% 0.88mg	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	32.5% 130μg	67.5% 270μg	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	489% 440mg	229% 206mg	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	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lotus Root	Cassava	Recommended Dietary Allowance
Calcium	45% 450mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	286% 2.57mg	111% 1mg	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	145% 11.6mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	167% 3.84mg	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	143% 1000mg	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	164% 5560mg	79.7% 2710mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	26.7% 400mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	21.4% 791g	16% 597g	3700g per day for Men 19-50 years

Nutrient Comparison: Lotus Root VS Cassava per 1 kg

Compare the macro and micronutrient content in 1 kg of Lotus Root versus 1 kg of Cassava to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Lotus Root vs Cassava:

• 1 kilogram of Lotus Root has 1.8 times more Vitamin B1, 4.6 times more Vitamin B2, 3.5 times more Vitamin B5, 2.9 times more Vitamin B6 and 2.1 times more Vitamin C than Cassava.
• While 1 kg of Raw Cassava contains 2.1 times more Vitamin B3 and 2.1 times more Vitamin B9 than Raw Lotus Root.
• Both Raw Lotus Root as well as Raw Cassava have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Lotus Root vs Cassava:

• 1 kilogram of Lotus Root has 2.8 times more Calcium, 2.6 times more Copper, 4.3 times more Iron, 3.7 times more Phosphorus, 2.1 times more Potassium, 2.9 times more Sodium and 1.3 times more Water than Cassava.
• While 1 kg of Raw Cassava contains 1.5 times more Manganese than Raw Lotus Root.
• Both Lotus Root and Cassava contain similar levels of Magnesium and Zinc per one kilogram.
• 1 kilogram of Cassava lack sufficient amounts of Calcium
• Both Raw Lotus Root as well as Raw Cassava lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Lotus Root has 2.7 times more Fiber and 1.9 times more Protein than Cassava.
• While 1 kg of Raw Cassava contains 2.2 times more Energy and 2.2 times more Carbohydrate than Raw Lotus Root.
• Both Raw Lotus Root as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.