Comparing Nutrients in 1 kilogram Lotus Root VS Oranges

Macros Ratio

	Protein	Fat	Carbs
Lotus Root	13%	1%	86%
Oranges	7%	2%	91%

Macro Nutrients

	Lotus Root	Oranges	Recommended Dietary Allowance
Energy	25.5% 740kcal	16.2% 470kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	0.82% 0.14g	1.06% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	133% 172g	90% 118g	130g per day for Men 19-50 years
Sugars	NA	129% 94g	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	63% 24g	38g per day for Men 19-50 years
Protein	46.4% 26g	16.8% 9.4g	56g per day for Men 19-50 years

Vitamins

	Lotus Root	Oranges	Recommended Dietary Allowance
Vitamin A	0% 0μg	12.2% 110μg	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	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.4% 3.77mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	198% 2.58mg	46% 0.6mg	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	75% 300μg	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	591% 532mg	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% 1.8mg	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	Oranges	Recommended Dietary Allowance
Calcium	45% 450mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	286% 2.57mg	50% 0.45mg	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	145% 11.6mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	11% 0.25mg	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	20% 140mg	700mg per day for Men 19-50 years
Potassium	164% 5560mg	53.2% 1810mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	26.7% 400mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	6.36% 0.7mg	11mg per day for Men 19-50 years
Water	21.4% 791g	23.4% 868g	3700g per day for Men 19-50 years

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

• Raw Lotus Root have 1.8 times more Vitamin B1, 5.5 times more Vitamin B2, 1.4 times more Vitamin B3, 1.5 times more Vitamin B5 and 4.3 times more Vitamin B6 than Raw Oranges.
• While Raw Oranges contain more Vitamin A and 2.3 times more Vitamin B9 than Raw Lotus Root.
• Both Raw Lotus Root and Raw Oranges have similar amounts of Vitamin C per 1 kg.
• Both Raw Lotus Root as well as Raw Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Lotus Root vs Oranges:

• Raw Lotus Root have 5.7 times more Copper, 11.6 times more Iron, 2.3 times more Magnesium, 10.4 times more Manganese, 7.1 times more Phosphorus, 3.1 times more Potassium, 1.4 times more Selenium, more Sodium and 5.6 times more Zinc than Raw Oranges.
• Both Raw Lotus Root and Raw Oranges have similar amounts of Calcium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Lotus Root have 1.6 times more Energy, 1.5 times more Carbohydrate, 2 times more Fiber and 2.8 times more Protein than Raw Oranges.
• Both Raw Lotus Root as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.