Comparing Nutrients in 1 kilogram Lotus Root VS White Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Lotus Root	13%	1%	86%
White Mushrooms	43%	11%	46%

Macro Nutrients

	Lotus Root	White Mushrooms	Recommended Dietary Allowance
Energy	25.5% 740kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	3.5% 3.4g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	9.4% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	133% 172g	25% 32.6g	130g per day for Men 19-50 years
Sugars	NA	27.3% 20g	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	2.34% 1.7g	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	% 15g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	129% 49g	26.3% 10g	38g per day for Men 19-50 years
Protein	46.4% 26g	55% 31g	56g per day for Men 19-50 years

Vitamins

	Lotus Root	White Mushrooms	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	67.5% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	169% 2.2mg	309% 4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	225% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.4% 3.77mg	300% 15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	198% 2.58mg	80% 1.04mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	302% 91μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	32.5% 130μg	42.5% 170μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	16.7% 0.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	489% 440mg	23.3% 21mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	11.7% 70IU	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% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lotus Root	White Mushrooms	Recommended Dietary Allowance
Calcium	45% 450mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	286% 2.57mg	353% 3.18mg	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	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	20.4% 0.47mg	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	123% 860mg	700mg per day for Men 19-50 years
Potassium	164% 5560mg	94% 3180mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	169% 93μg	55μg per day for Men 19-50 years
Sodium	26.7% 400mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	47.3% 5.2mg	11mg per day for Men 19-50 years
Water	21.4% 791g	25% 925g	3700g per day for Men 19-50 years

Nutrient Comparison: Lotus Root VS White Mushrooms per 1 kg

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

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

• 1 kilogram of Lotus Root has 2 times more Vitamin B1, 2.5 times more Vitamin B6 and 21 times more Vitamin C than White Mushrooms.
• While 1 kg of Raw White Mushrooms contains 1.8 times more Vitamin B2, 9 times more Vitamin B3, 4 times more Vitamin B5 and 1.3 times more Vitamin B9 than Raw Lotus Root.
• Both Raw Lotus Root as well as Raw White Mushrooms have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Lotus Root vs White Mushrooms:

• 1 kilogram of Lotus Root has 15 times more Calcium, 2.3 times more Iron, 2.6 times more Magnesium, 5.6 times more Manganese, 1.7 times more Potassium and 8 times more Sodium than White Mushrooms.
• While 1 kg of Raw White Mushrooms contains 13.3 times more Selenium and 1.3 times more Zinc than Raw Lotus Root.
• Both Lotus Root and White Mushrooms contain similar levels of Copper, Phosphorus and Water per one kilogram.
• 1 kilogram of Lotus Root lack sufficient amounts of Selenium
• 1 kilogram of White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Lotus Root has 3.4 times more Energy, 5.3 times more Carbohydrate and 4.9 times more Fiber than White Mushrooms.
• Both Lotus Root and White Mushrooms offer comparable quantities of Protein per one kilogram.
• 1 kilogram of White Mushrooms provide inadequate amounts of Energy
• Both Raw Lotus Root as well as Raw White Mushrooms provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.