Comparing Nutrients in 1 pound Boiled Lotus Root VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Boiled Lotus Root	9%	1%	90%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Boiled Lotus Root	Tomato Puree	Recommended Dietary Allowance
Energy	10.3% 299kcal	5.94% 172kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	2.2% 0.37g	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	31.3% 40.7g	130g per day for Men 19-50 years
Sugars	3.13% 2.27g	30.2% 22g	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	15% 10.8g	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	% 11g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	37% 14g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	12.8% 7.17g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Lotus Root	Tomato Puree	Recommended Dietary Allowance
Vitamin A	0% 0μg	13% 118μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48% 0.58mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.045mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.5% 1.36mg	41.6% 6.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.4% 1.37mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76% 0.99mg	44% 0.57mg	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	12.5% 50μg	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	53.4% 48mg	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	59.6% 8.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	13% 15.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lotus Root	Tomato Puree	Recommended Dietary Allowance
Calcium	11.8% 118mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	145% 1.3mg	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	101% 8.07mg	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	33.3% 0.77mg	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	58.6% 1991mg	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	8.47% 127mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	10% 369g	10.8% 399g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Lotus Root VS Tomato Puree per 1 lb

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

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

• 1 pound of Boiled Lotus Root has 5.1 times more Vitamin B1, 1.7 times more Vitamin B6 and 2.6 times more Vitamin C than Tomato Puree.
• While 1 lb of Canned Tomato Puree contains more Vitamin A, 8 times more Vitamin B2, 4.9 times more Vitamin B3, 1.5 times more Vitamin B5, 1.4 times more Vitamin B9, 197 times more Vitamin E and 34 times more Vitamin K than Boiled and Drained Lotus Root.
• 1 pound of Boiled Lotus Root have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Boiled and Drained Lotus Root as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Boiled Lotus Root has 1.4 times more Calcium, 1.3 times more Manganese, 2 times more Phosphorus and 1.6 times more Sodium than Tomato Puree.
• While 1 lb of Canned Tomato Puree contains 1.3 times more Copper and 2 times more Iron than Boiled and Drained Lotus Root.
• Both Boiled Lotus Root and Tomato Puree contain similar levels of Magnesium, Potassium, Zinc and Water per one pound.
• 1 pound of Tomato Puree lack sufficient amounts of Calcium
• Both Boiled and Drained Lotus Root as well as Canned Tomato Puree lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Lotus Root has 1.7 times more Energy, 1.8 times more Carbohydrate and 1.6 times more Fiber than Tomato Puree.
• While 1 lb of Canned Tomato Puree contains 9.7 times more Sugars than Boiled and Drained Lotus Root.
• Both Boiled Lotus Root and Tomato Puree offer comparable quantities of Protein per one pound.
• 1 pound of Tomato Puree provide inadequate amounts of Energy
• Both Boiled and Drained Lotus Root as well as Canned Tomato Puree provide inadequate amounts of Omega 3 and Omega 6 in one pound.