Comparing Nutrients in 1 pound Boiled Lotus Root with Salt VS Cooked Frozen Mustard Greens with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Lotus Root with Salt	9%	1%	90%
Cooked Frozen Mustard Greens with Salt	38%	9%	53%

Macro Nutrients

	Boiled Lotus Root with Salt	Cooked Frozen Mustard Greens with Salt	Recommended Dietary Allowance
Energy	10.3% 299kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	0.18% 0.059g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	6.24% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	0.64% 0.11g	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	11% 14g	130g per day for Men 19-50 years
Sugars	NA	2% 1.45g	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	33.4% 12.7g	38g per day for Men 19-50 years
Protein	12.8% 7.17g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Lotus Root with Salt	Cooked Frozen Mustard Greens with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	178% 1606μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48% 0.58mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.045mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.5% 1.36mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	1.45% 0.073mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76% 0.99mg	37.7% 0.49mg	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	79.4% 318μg	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	69.6% 62.6mg	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	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1267% 1520μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lotus Root with Salt	Cooked Frozen Mustard Greens with Salt	Recommended Dietary Allowance
Calcium	11.8% 118mg	46% 458mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	29.2% 0.26mg	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	63.5% 5.1mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	43.4% 1mg	58% 1.33mg	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	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	48.4% 1647mg	18.5% 630mg	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	85% 1275mg	79% 1184mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	10% 369g	11.5% 425g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Lotus Root with Salt VS Cooked Frozen Mustard Greens with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Lotus Root with Salt versus 1 lb of Cooked Frozen Mustard Greens with 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 Cooked Frozen Mustard Greens with Salt:

• 1 pound of Boiled Lotus Root with Salt has 3.2 times more Vitamin B1, 18.9 times more Vitamin B5, 2 times more Vitamin B6 and 2 times more Vitamin C than Cooked Frozen Mustard Greens with Salt.
• While 1 lb of Boiled Frozen Mustard Greens, drained with Salt contains more Vitamin A, 5.3 times more Vitamin B2 and 8.8 times more Vitamin B9 than Boiled and Drained Lotus Root with Salt.
• 1 pound of Boiled Lotus Root with Salt have insufficient amounts of Vitamin A and Vitamin B2
• 1 pound of Cooked Frozen Mustard Greens with Salt have insufficient amounts of Vitamin B5
• Both Boiled and Drained Lotus Root with Salt as well as Boiled Frozen Mustard Greens, drained with Salt have insufficient amounts of Vitamin B3, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Lotus Root with Salt vs Cooked Frozen Mustard Greens with Salt:

• 1 pound of Boiled Lotus Root with Salt has 3.7 times more Copper, 1.7 times more Magnesium, 3.3 times more Phosphorus, 2.6 times more Potassium and 1.7 times more Zinc than Cooked Frozen Mustard Greens with Salt.
• While 1 lb of Boiled Frozen Mustard Greens, drained with Salt contains 3.9 times more Calcium and 1.3 times more Manganese than Boiled and Drained Lotus Root with Salt.
• Both Boiled Lotus Root with Salt and Cooked Frozen Mustard Greens with Salt contain similar levels of Iron, Sodium and Water per one pound.
• 1 pound of Cooked Frozen Mustard Greens with Salt lack sufficient amounts of Zinc
• Both Boiled and Drained Lotus Root with Salt as well as Boiled Frozen Mustard Greens, drained 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 3.5 times more Energy and 5.2 times more Carbohydrate than Cooked Frozen Mustard Greens with Salt.
• While 1 lb of Boiled Frozen Mustard Greens, drained with Salt contains 1.4 times more Protein than Boiled and Drained Lotus Root with Salt.
• Both Boiled Lotus Root with Salt and Cooked Frozen Mustard Greens with Salt offer comparable quantities of Fiber per one pound.
• 1 pound of Cooked Frozen Mustard Greens with Salt provide inadequate amounts of Energy
• Both Boiled and Drained Lotus Root with Salt as well as Boiled Frozen Mustard Greens, drained with Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.