Comparing Nutrients in 1 pound Boiled Lotus Root with Salt VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Lotus Root with Salt	9%	1%	90%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Boiled Lotus Root with Salt	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 299kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	0.53% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 72.7g	78% 102g	130g per day for Men 19-50 years
Sugars	NA	NA	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	37% 14g	111% 42g	38g per day for Men 19-50 years
Protein	12.8% 7.17g	74% 41.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Lotus Root with Salt	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48% 0.58mg	48.8% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.045mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.5% 1.36mg	15.3% 2.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76% 0.99mg	36.3% 0.47mg	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	9.07% 36.3μg	84% 336μg	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	138% 124mg	6.05% 5.44mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lotus Root with Salt	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	11.8% 118mg	30% 299mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	146% 1.3mg	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	51% 4.1mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	43.4% 1mg	62.7% 1.44mg	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	50.5% 354mg	88.8% 621mg	700mg per day for Men 19-50 years
Potassium	48.4% 1647mg	56% 1901mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	85% 1275mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	10% 369g	8.2% 304g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Lotus Root with Salt VS Boiled California Red Kidney Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Lotus Root with Salt versus 1 lb of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Lotus Root with Salt vs Boiled California Red Kidney Beans:

• 1 pound of Boiled Lotus Root with Salt has 1.4 times more Vitamin B5, 2.1 times more Vitamin B6 and 22.8 times more Vitamin C than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 6.2 times more Vitamin B2, 1.8 times more Vitamin B3 and 9.3 times more Vitamin B9 than Boiled and Drained Lotus Root with Salt.
• Both Boiled Lotus Root with Salt and Boiled California Red Kidney Beans provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Boiled Lotus Root with Salt have insufficient amounts of Vitamin B2 and Vitamin B3
• 1 pound of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled and Drained Lotus Root with Salt as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Lotus Root with Salt vs Boiled California Red Kidney Beans:

• 1 pound of Boiled Lotus Root with Salt has 70.3 times more Sodium and 1.2 times more Water than Boiled California Red Kidney Beans.
• While 1 lb of Boiled California Red Kidney Beans contains 2.5 times more Calcium, 1.3 times more Copper, 3.3 times more Iron, 2.2 times more Magnesium, 1.4 times more Manganese, 1.8 times more Phosphorus, 2 times more Selenium and 2.6 times more Zinc than Boiled and Drained Lotus Root with Salt.
• Both Boiled Lotus Root with Salt and Boiled California Red Kidney Beans contain similar levels of Potassium per one pound.
• 1 pound of Boiled Lotus Root with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled California Red Kidney Beans contains 1.9 times more Energy, 8 times more Omega 3, 1.4 times more Carbohydrate, 3 times more Fiber and 5.8 times more Protein than Boiled and Drained Lotus Root with Salt.
• 1 pound of Boiled Lotus Root with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Lotus Root with Salt as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in one pound.