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

Macros Ratio

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

Macro Nutrients

	Boiled Lotus Root	Hawaii Mountain Yam	Recommended Dietary Allowance
Energy	10.3% 299kcal	10.5% 304kcal	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	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	1% 0.17g	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	57% 74g	130g per day for Men 19-50 years
Sugars	3.13% 2.27g	1.94% 1.4g	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	30% 11.3g	38g per day for Men 19-50 years
Protein	12.8% 7.17g	11% 6.08g	56g per day for Men 19-50 years

Vitamins

	Boiled Lotus Root	Hawaii Mountain Yam	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48% 0.58mg	38.6% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.045mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.5% 1.36mg	13.6% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	39.3% 1.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76% 0.99mg	62.5% 0.81mg	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	16% 63.5μg	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	13% 11.8mg	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	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lotus Root	Hawaii Mountain Yam	Recommended Dietary Allowance
Calcium	11.8% 118mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	55.4% 0.5mg	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	25% 2mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	43.4% 1mg	47.7% 1.1mg	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	22% 154mg	700mg per day for Men 19-50 years
Potassium	48.4% 1647mg	55.8% 1896mg	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	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	10% 369g	10% 369g	3700g per day for Men 19-50 years

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

• Boiled and Drained Lotus Root have 1.2 times more Vitamin B1, 1.2 times more Vitamin B6 and 10.5 times more Vitamin C than Raw Hawaii Mountain Yam.
• While Raw Hawaii Mountain Yam contains 1.9 times more Vitamin B2, 1.6 times more Vitamin B3, 1.4 times more Vitamin B5, 1.8 times more Vitamin B9, 21 times more Vitamin E and 14 times more Vitamin K than Boiled and Drained Lotus Root.
• Both Boiled and Drained Lotus Root as well as Raw Hawaii Mountain Yam have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled and Drained Lotus Root have 2 times more Copper, 2 times more Iron, 1.8 times more Magnesium, 2.3 times more Phosphorus, 3.5 times more Sodium and 1.2 times more Zinc than Raw Hawaii Mountain Yam.
• Both Boiled and Drained Lotus Root and Raw Hawaii Mountain Yam have similar amounts of Calcium, Manganese, Potassium, Selenium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Lotus Root have 1.2 times more Fiber than Raw Hawaii Mountain Yam.
• Both Boiled and Drained Lotus Root and Raw Hawaii Mountain Yam have similar amounts of Energy, Carbohydrate and Protein per 1 lb.
• Both Boiled and Drained Lotus Root as well as Raw Hawaii Mountain Yam have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.