Comparing Nutrients in 1 kilogram White Mushrooms VS Boiled Lotus Root

Macros Ratio

	Protein	Fat	Carbs
White Mushrooms	43%	11%	46%
Boiled Lotus Root	9%	1%	90%

Macro Nutrients

	White Mushrooms	Boiled Lotus Root	Recommended Dietary Allowance
Energy	7.6% 220kcal	22.8% 660kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	1.56% 0.5g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	9.4% 1.6g	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	25% 32.6g	123% 160g	130g per day for Men 19-50 years
Sugars	27.3% 20g	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	2.34% 1.7g	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	% 15g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	26.3% 10g	81.6% 31g	38g per day for Men 19-50 years
Protein	55% 31g	28.2% 16g	56g per day for Men 19-50 years

Vitamins

	White Mushrooms	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	67.5% 0.81mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	309% 4mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	225% 36mg	18.8% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	300% 15mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80% 1.04mg	168% 2.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	302% 91μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	42.5% 170μg	20% 80μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	16.7% 0.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	23.3% 21mg	304% 274mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	11.7% 70IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.67% 0.1mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Mushrooms	Boiled Lotus Root	Recommended Dietary Allowance
Calcium	3% 30mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	353% 3.18mg	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	62.5% 5mg	113% 9mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	20.4% 0.47mg	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	123% 860mg	111% 780mg	700mg per day for Men 19-50 years
Potassium	94% 3180mg	107% 3630mg	3400mg per day for Men 19-50 years
Selenium	169% 93μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	30% 450mg	1500mg per day for Men 19-50 years
Zinc	47.3% 5.2mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	25% 925g	22% 814g	3700g per day for Men 19-50 years

Nutrient Comparison: White Mushrooms VS Boiled Lotus Root per 1 kg

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

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

• 1 kilogram of White Mushrooms has 40.2 times more Vitamin B2, 12 times more Vitamin B3, 5 times more Vitamin B5 and 2.1 times more Vitamin B9 than Boiled Lotus Root.
• While 1 kg of Boiled and Drained Lotus Root contains 1.6 times more Vitamin B1, 2.1 times more Vitamin B6 and 13 times more Vitamin C than Raw White Mushrooms.
• 1 kilogram of Boiled Lotus Root have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Raw White Mushrooms as well as Boiled and Drained Lotus Root have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one kilogram.

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

• 1 kilogram of White Mushrooms has 1.5 times more Copper, 15.5 times more Selenium and 1.6 times more Zinc than Boiled Lotus Root.
• While 1 kg of Boiled and Drained Lotus Root contains 8.7 times more Calcium, 1.8 times more Iron, 2.4 times more Magnesium, 4.7 times more Manganese and 9 times more Sodium than Raw White Mushrooms.
• Both White Mushrooms and Boiled Lotus Root contain similar levels of Phosphorus, Potassium and Water per one kilogram.
• 1 kilogram of White Mushrooms lack sufficient amounts of Calcium
• 1 kilogram of Boiled Lotus Root lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of White Mushrooms has 4 times more Sugars and 2 times more Protein than Boiled Lotus Root.
• While 1 kg of Boiled and Drained Lotus Root contains 3 times more Energy, 4.9 times more Carbohydrate and 3.1 times more Fiber than Raw White Mushrooms.
• 1 kilogram of White Mushrooms provide inadequate amounts of Energy
• Both Raw White Mushrooms as well as Boiled and Drained Lotus Root provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.