Comparing Nutrients in 1 pound Butterhead Lettuce VS Boiled Lotus Root

Macros Ratio

	Protein	Fat	Carbs
Butterhead Lettuce	33%	12%	55%
Boiled Lotus Root	9%	1%	90%

Macro Nutrients

	Butterhead Lettuce	Boiled Lotus Root	Recommended Dietary Allowance
Energy	2.03% 59kcal	10.3% 299kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	23.5% 0.38g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	0.27% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.8% 10g	56% 72.7g	130g per day for Men 19-50 years
Sugars	5.9% 4.26g	3.13% 2.27g	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	3.2% 2.3g	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	% 1.95g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	13% 5g	37% 14g	38g per day for Men 19-50 years
Protein	11% 6.12g	12.8% 7.17g	56g per day for Men 19-50 years

Vitamins

	Butterhead Lettuce	Boiled Lotus Root	Recommended Dietary Allowance
Vitamin A	83.7% 753μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.5% 0.26mg	48% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	3.5% 0.045mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	8.5% 1.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	27.4% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.6% 0.37mg	76% 0.99mg	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	82.8% 331μg	9.07% 36.3μg	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	18.6% 16.8mg	138% 124mg	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	5.44% 0.82mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	387% 464μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Butterhead Lettuce	Boiled Lotus Root	Recommended Dietary Allowance
Calcium	16% 159mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	8.06% 0.073mg	109% 0.98mg	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	70.3% 5.62mg	51% 4.1mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	35.3% 0.81mg	43.4% 1mg	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	21.4% 150mg	50.5% 354mg	700mg per day for Men 19-50 years
Potassium	31.8% 1080mg	48.4% 1647mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	13.6% 204mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	11.7% 434g	10% 369g	3700g per day for Men 19-50 years

Nutrient Comparison: Butterhead Lettuce VS Boiled Lotus Root per 1 lb

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

Lets compare vitamin content per 1 pound of Butterhead Lettuce vs Boiled Lotus Root:

• 1 pound of Butterhead Lettuce has more Vitamin A, 6.2 times more Vitamin B2, 9.1 times more Vitamin B9 and 1023 times more Vitamin K than Boiled Lotus Root.
• While 1 lb of Boiled and Drained Lotus Root contains 2.2 times more Vitamin B1, 2 times more Vitamin B5, 2.7 times more Vitamin B6 and 7.4 times more Vitamin C than Raw Butterhead Lettuce.
• 1 pound of Boiled Lotus Root have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin K
• Both Raw Butterhead Lettuce as well as Boiled and Drained Lotus Root have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Butterhead Lettuce vs Boiled Lotus Root:

• 1 pound of Butterhead Lettuce has 1.3 times more Calcium and 1.4 times more Iron than Boiled Lotus Root.
• While 1 lb of Boiled and Drained Lotus Root contains 13.6 times more Copper, 1.7 times more Magnesium, 2.4 times more Phosphorus, 1.5 times more Potassium, 9 times more Sodium and 1.7 times more Zinc than Raw Butterhead Lettuce.
• Both Butterhead Lettuce and Boiled Lotus Root contain similar levels of Manganese and Water per one pound.
• 1 pound of Butterhead Lettuce lack sufficient amounts of Copper and Zinc
• Both Raw Butterhead Lettuce as well as Boiled and Drained Lotus Root lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Butterhead Lettuce has 20.8 times more Omega 3 than Boiled Lotus Root.
• While 1 lb of Boiled and Drained Lotus Root contains 5.1 times more Energy, 7.2 times more Carbohydrate and 2.8 times more Fiber than Raw Butterhead Lettuce.
• Both Butterhead Lettuce and Boiled Lotus Root offer comparable quantities of Protein per one pound.
• 1 pound of Butterhead Lettuce provide inadequate amounts of Energy and Carbohydrate
• 1 pound of Boiled Lotus Root provide inadequate amounts of Omega 3
• Both Raw Butterhead Lettuce as well as Boiled and Drained Lotus Root provide inadequate amounts of Omega 6 in one pound.