Comparing Nutrients in 1 pound Green Leaf Lettuce VS Boiled Lotus Root

Macros Ratio

	Protein	Fat	Carbs
Green Leaf Lettuce	30%	7%	63%
Boiled Lotus Root	9%	1%	90%

Macro Nutrients

	Green Leaf Lettuce	Boiled Lotus Root	Recommended Dietary Allowance
Energy	2.35% 68kcal	10.3% 299kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.091g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	16.4% 0.26g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	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	10% 13g	56% 72.7g	130g per day for Men 19-50 years
Sugars	4.9% 3.54g	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	2.7% 1.95g	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	% 1.63g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	15.5% 5.9g	37% 14g	38g per day for Men 19-50 years
Protein	11% 6.17g	12.8% 7.17g	56g per day for Men 19-50 years

Vitamins

	Green Leaf Lettuce	Boiled Lotus Root	Recommended Dietary Allowance
Vitamin A	186% 1678μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	48% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	3.5% 0.045mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	8.5% 1.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	27.4% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	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	43% 172μg	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	46.4% 41.7mg	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	6.65% 1mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	477% 573μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Leaf Lettuce	Boiled Lotus Root	Recommended Dietary Allowance
Calcium	16.3% 163mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	14.6% 0.13mg	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	48.8% 3.9mg	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	49.3% 1.13mg	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	18.8% 132mg	50.5% 354mg	700mg per day for Men 19-50 years
Potassium	26% 880mg	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	8.47% 127mg	13.6% 204mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	11.6% 431g	10% 369g	3700g per day for Men 19-50 years

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

• Raw Green Leaf Lettuce has more Vitamin A, 8 times more Vitamin B2, 1.3 times more Vitamin B3, 4.8 times more Vitamin B9, 22 times more Vitamin E and 1263 times more Vitamin K than Boiled and Drained Lotus Root.
• While Boiled and Drained Lotus Root contain 1.8 times more Vitamin B1, 2.3 times more Vitamin B5, 2.4 times more Vitamin B6 and 3 times more Vitamin C than Raw Green Leaf Lettuce.
• Both Raw Green Leaf Lettuce as well as Boiled and Drained Lotus Root have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Green Leaf Lettuce has 1.4 times more Calcium than Boiled and Drained Lotus Root.
• While Boiled and Drained Lotus Root contain 7.5 times more Copper, 1.7 times more Magnesium, 2.7 times more Phosphorus, 1.9 times more Potassium, 1.6 times more Sodium and 1.8 times more Zinc than Raw Green Leaf Lettuce.
• Both Raw Green Leaf Lettuce and Boiled and Drained Lotus Root have similar amounts of Iron, Manganese, Selenium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Green Leaf Lettuce has 14.5 times more Omega 3 and 1.6 times more Sugars than Boiled and Drained Lotus Root.
• While Boiled and Drained Lotus Root contain 4.4 times more Energy, 5.6 times more Carbohydrate and 2.4 times more Fiber than Raw Green Leaf Lettuce.
• Both Raw Green Leaf Lettuce and Boiled and Drained Lotus Root have similar amounts of Protein per 1 lb.
• Both Raw Green Leaf Lettuce as well as Boiled and Drained Lotus Root have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.