Comparing Nutrients in 1 kilogram Lotus Root VS Stir-Fried Lentils Sprouts

Macros Ratio

	Protein	Fat	Carbs
Lotus Root	13%	1%	86%
Stir-Fried Lentils Sprouts	28%	3%	69%

Macro Nutrients

	Lotus Root	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Energy	25.5% 740kcal	35% 1010kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	1.66% 0.53g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	9.76% 1.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	133% 172g	163% 213g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	38g per day for Men 19-50 years
Protein	46.4% 26g	157% 88g	56g per day for Men 19-50 years

Vitamins

	Lotus Root	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	183% 2.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	169% 2.2mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.4% 3.77mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	198% 2.58mg	126% 1.64mg	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	168% 670μg	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	140% 126mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lotus Root	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Calcium	45% 450mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	286% 2.57mg	374% 3.37mg	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	388% 31mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	218% 5mg	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	219% 1530mg	700mg per day for Men 19-50 years
Potassium	164% 5560mg	83.5% 2840mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	26.7% 400mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	145% 16mg	11mg per day for Men 19-50 years
Water	21.4% 791g	18.6% 687g	3700g per day for Men 19-50 years

Nutrient Comparison: Lotus Root VS Stir-Fried Lentils Sprouts per 1 kg

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

Lets compare vitamin content per 1 kilogram of Lotus Root vs Stir-Fried Lentils Sprouts:

• 1 kilogram of Lotus Root has 2.4 times more Vitamin B2, 1.6 times more Vitamin B6 and 3.5 times more Vitamin C than Stir-Fried Lentils Sprouts.
• While 1 kg of Stir-Fried Sprouted Lentils contains 1.4 times more Vitamin B1, 3 times more Vitamin B3, 1.5 times more Vitamin B5 and 5.2 times more Vitamin B9 than Raw Lotus Root.
• Both Raw Lotus Root as well as Stir-Fried Sprouted Lentils have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Lotus Root vs Stir-Fried Lentils Sprouts:

• 1 kilogram of Lotus Root has 3.2 times more Calcium, 2 times more Potassium and 4 times more Sodium than Stir-Fried Lentils Sprouts.
• While 1 kg of Stir-Fried Sprouted Lentils contains 1.3 times more Copper, 2.7 times more Iron, 1.5 times more Magnesium, 1.9 times more Manganese, 1.5 times more Phosphorus and 4.1 times more Zinc than Raw Lotus Root.
• 1 kilogram of Stir-Fried Lentils Sprouts lack sufficient amounts of Calcium
• Both Raw Lotus Root as well as Stir-Fried Sprouted Lentils lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Stir-Fried Sprouted Lentils contains 1.4 times more Energy, 5.8 times more Omega 3 and 3.4 times more Protein than Raw Lotus Root.
• Both Lotus Root and Stir-Fried Lentils Sprouts offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Lotus Root provide inadequate amounts of Omega 3
• Both Raw Lotus Root as well as Stir-Fried Sprouted Lentils provide inadequate amounts of Omega 6 in one kilogram.