Comparing Nutrients in 1 kilogram Lotus Root VS Boiled Lotus Root

Macros Ratio

	Protein	Fat	Carbs
Lotus Root	13%	1%	86%
Boiled Lotus Root	9%	1%	90%

Macro Nutrients

	Lotus Root	Boiled Lotus Root	Recommended Dietary Allowance
Energy	25.5% 740kcal	22.8% 660kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	0.59% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	133% 172g	123% 160g	130g per day for Men 19-50 years
Sugars	NA	6.9% 5g	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	81.6% 31g	38g per day for Men 19-50 years
Protein	46.4% 26g	28.2% 16g	56g per day for Men 19-50 years

Vitamins

	Lotus Root	Boiled Lotus Root	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	169% 2.2mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.4% 3.77mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	198% 2.58mg	168% 2.18mg	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	20% 80μg	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	304% 274mg	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	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lotus Root	Boiled Lotus Root	Recommended Dietary Allowance
Calcium	45% 450mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	286% 2.57mg	241% 2.17mg	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	113% 9mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	96% 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	143% 1000mg	111% 780mg	700mg per day for Men 19-50 years
Potassium	164% 5560mg	107% 3630mg	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	30% 450mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	21.4% 791g	22% 814g	3700g per day for Men 19-50 years

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

• Raw Lotus Root have 1.3 times more Vitamin B1, 22 times more Vitamin B2, 1.3 times more Vitamin B3, 1.2 times more Vitamin B5, 1.6 times more Vitamin B9 and 1.6 times more Vitamin C than Boiled and Drained Lotus Root.
• Both Raw Lotus Root and Boiled and Drained Lotus Root have similar amounts of Vitamin B6 per 1 kg.
• Both Raw Lotus Root as well as Boiled and Drained Lotus Root have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Lotus Root vs Boiled Lotus Root:

• Raw Lotus Root have 1.7 times more Calcium, 1.3 times more Iron, 1.3 times more Phosphorus and 1.5 times more Potassium than Boiled and Drained Lotus Root.
• Both Raw Lotus Root and Boiled and Drained Lotus Root have similar amounts of Copper, Magnesium, Manganese, Selenium, Sodium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Lotus Root have 1.6 times more Fiber and 1.6 times more Protein than Boiled and Drained Lotus Root.
• Both Raw Lotus Root and Boiled and Drained Lotus Root have similar amounts of Energy and Carbohydrate per 1 kg.
• Both Raw Lotus Root as well as Boiled and Drained Lotus Root have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.