Comparing Nutrients in 1 pound Boiled Lotus Root VS Lotus Root

Macros Ratio

	Protein	Fat	Carbs
Boiled Lotus Root	9%	1%	90%
Lotus Root	13%	1%	86%

Macro Nutrients

	Boiled Lotus Root	Lotus Root	Recommended Dietary Allowance
Energy	10.3% 299kcal	11.6% 336kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	0.37% 0.064g	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	60% 78g	130g per day for Men 19-50 years
Sugars	3.13% 2.27g	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	58.5% 22.2g	38g per day for Men 19-50 years
Protein	12.8% 7.17g	21% 11.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Lotus Root	Lotus Root	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	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.045mg	76.8% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.5% 1.36mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	34.2% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76% 0.99mg	90% 1.17mg	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	14.7% 59μg	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	222% 200mg	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	0.3% 0.045mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lotus Root	Lotus Root	Recommended Dietary Allowance
Calcium	11.8% 118mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	130% 1.17mg	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	65.8% 5.26mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	43.4% 1mg	51.5% 1.2mg	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	64.8% 454mg	700mg per day for Men 19-50 years
Potassium	48.4% 1647mg	74% 2522mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	13.6% 204mg	12% 181mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	16% 1.77mg	11mg per day for Men 19-50 years
Water	10% 369g	9.7% 359g	3700g per day for Men 19-50 years

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

• Raw Lotus Root contain 1.3 times more Vitamin B1, 22 times more Vitamin B2, 1.3 times more Vitamin B3, 1.6 times more Vitamin B9 and 1.6 times more Vitamin C than Boiled and Drained Lotus Root.
• Both Boiled and Drained Lotus Root and Raw Lotus Root have similar amounts of Vitamin B5 and Vitamin B6 per 1 lb.
• Both Boiled and Drained Lotus Root as well as Raw Lotus Root have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Lotus Root contain 1.7 times more Calcium, 1.3 times more Iron, 1.3 times more Phosphorus and 1.5 times more Potassium than Boiled and Drained Lotus Root.
• Both Boiled and Drained Lotus Root and Raw Lotus Root have similar amounts of Copper, Magnesium, Manganese, Selenium, Sodium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Lotus Root contain 1.6 times more Fiber and 1.6 times more Protein than Boiled and Drained Lotus Root.
• Both Boiled and Drained Lotus Root and Raw Lotus Root have similar amounts of Energy and Carbohydrate per 1 lb.
• Both Boiled and Drained Lotus Root as well as Raw Lotus Root have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.