Comparing Nutrients in 1 pound Boiled Lotus Root VS Steamed Hawaii Mountain Yam

Macros Ratio

	Protein	Fat	Carbs
Boiled Lotus Root	9%	1%	90%
Steamed Hawaii Mountain Yam	8%	1%	91%

Macro Nutrients

	Boiled Lotus Root	Steamed Hawaii Mountain Yam	Recommended Dietary Allowance
Energy	10.3% 299kcal	13% 372kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	0.26% 0.082g	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	0.8% 0.14g	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	69.8% 91g	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	NA	38g per day for Men 19-50 years
Protein	12.8% 7.17g	14% 7.85g	56g per day for Men 19-50 years

Vitamins

	Boiled Lotus Root	Steamed Hawaii Mountain Yam	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	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.045mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.5% 1.36mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	43.5% 2.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76% 0.99mg	73% 0.95mg	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	13.6% 54.4μg	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	0% 0mg	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	Steamed Hawaii Mountain Yam	Recommended Dietary Allowance
Calcium	11.8% 118mg	3.63% 36.3mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	65% 0.59mg	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	24.4% 1.95mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	43.4% 1mg	56% 1.3mg	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	26% 181mg	700mg per day for Men 19-50 years
Potassium	48.4% 1647mg	66% 2245mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	13.6% 204mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	13% 1.45mg	11mg per day for Men 19-50 years
Water	10% 369g	9.46% 350g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Lotus Root VS Steamed Hawaii Mountain Yam per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Lotus Root versus 1 lb of Steamed Hawaii Mountain Yam to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Lotus Root vs Steamed Hawaii Mountain Yam:

• 1 pound of Boiled Lotus Root has 1.5 times more Vitamin B1 and more Vitamin C than Steamed Hawaii Mountain Yam.
• While 1 lb of Steamed Hawaii Mountain Yam contains 1.6 times more Vitamin B5 and 1.5 times more Vitamin B9 than Boiled and Drained Lotus Root.
• Both Boiled Lotus Root and Steamed Hawaii Mountain Yam provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin C
• Both Boiled and Drained Lotus Root as well as Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Lotus Root vs Steamed Hawaii Mountain Yam:

• 1 pound of Boiled Lotus Root has 3.3 times more Calcium, 1.7 times more Copper, 2.1 times more Iron, 2.2 times more Magnesium, 2 times more Phosphorus and 3.8 times more Sodium than Steamed Hawaii Mountain Yam.
• While 1 lb of Steamed Hawaii Mountain Yam contains 1.3 times more Manganese and 1.4 times more Potassium than Boiled and Drained Lotus Root.
• Both Boiled Lotus Root and Steamed Hawaii Mountain Yam contain similar levels of Zinc and Water per one pound.
• 1 pound of Steamed Hawaii Mountain Yam lack sufficient amounts of Calcium
• Both Boiled and Drained Lotus Root as well as Steamed Hawaii Mountain Yam lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• Both Boiled and Drained Lotus Root and Steamed Hawaii Mountain Yam have similar amounts of macro-nutrients per 1 lb
• Both Boiled Lotus Root and Steamed Hawaii Mountain Yam offer comparable quantities of Energy, Carbohydrate and Protein per one pound.
• Both Boiled and Drained Lotus Root as well as Steamed Hawaii Mountain Yam provide inadequate amounts of Omega 3 and Omega 6 in one pound.