Comparing Nutrients in 1 pound Boiled Lotus Root with Salt VS Canned Carrots with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Lotus Root with Salt	9%	1%	90%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Boiled Lotus Root with Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	10.3% 299kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	2.27% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	1.5% 0.25g	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	18.7% 24.4g	130g per day for Men 19-50 years
Sugars	NA	15.4% 11g	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	21.5% 8.16g	38g per day for Men 19-50 years
Protein	12.8% 7.17g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Boiled Lotus Root with Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	309% 2781μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48% 0.58mg	7.2% 0.086mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.045mg	9.42% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.5% 1.36mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76% 0.99mg	39% 0.51mg	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	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	138% 124mg	10% 9.07mg	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	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lotus Root with Salt	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	11.8% 118mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	52% 0.47mg	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	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	43.4% 1mg	88.7% 2.04mg	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	13% 91mg	700mg per day for Men 19-50 years
Potassium	48.4% 1647mg	23% 785mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	85% 1275mg	72.6% 1089mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	10% 369g	11.4% 422g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Lotus Root with Salt VS Canned Carrots with Liquids and Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Lotus Root with Salt versus 1 lb of Canned Carrots with Liquids and Salt 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 Canned Carrots with Liquids and Salt:

• 1 pound of Boiled Lotus Root with Salt has 6.7 times more Vitamin B1, 2.2 times more Vitamin B5, 1.9 times more Vitamin B6 and 13.7 times more Vitamin C than Canned Carrots with Liquids and Salt.
• While 1 lb of Canned Carrots Solids and Liquids with Salt contains more Vitamin A, 2.7 times more Vitamin B2 and 1.4 times more Vitamin B3 than Boiled and Drained Lotus Root with Salt.
• 1 pound of Boiled Lotus Root with Salt have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin B3
• 1 pound of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• Both Boiled and Drained Lotus Root with Salt as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Lotus Root with Salt vs Canned Carrots with Liquids and Salt:

• 1 pound of Boiled Lotus Root with Salt has 2.1 times more Copper, 1.7 times more Iron, 2.4 times more Magnesium, 3.9 times more Phosphorus and 2.1 times more Potassium than Canned Carrots with Liquids and Salt.
• While 1 lb of Canned Carrots Solids and Liquids with Salt contains 2 times more Manganese than Boiled and Drained Lotus Root with Salt.
• Both Boiled Lotus Root with Salt and Canned Carrots with Liquids and Salt contain similar levels of Calcium, Sodium, Zinc and Water per one pound.
• Both Boiled and Drained Lotus Root with Salt as well as Canned Carrots Solids and Liquids with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Lotus Root with Salt has 2.9 times more Energy, 3 times more Carbohydrate, 1.7 times more Fiber and 2.7 times more Protein than Canned Carrots with Liquids and Salt.
• 1 pound of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy and Protein
• Both Boiled and Drained Lotus Root with Salt as well as Canned Carrots Solids and Liquids with Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.