Comparing Nutrients in 1 pound Lotus Root VS Red Leaf Lettuce

Macros Ratio

	Protein	Fat	Carbs
Lotus Root	13%	1%	86%
Red Leaf Lettuce	33%	12%	55%

Macro Nutrients

	Lotus Root	Red Leaf Lettuce	Recommended Dietary Allowance
Energy	11.6% 336kcal	2.03% 59kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.91% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 78g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	NA	3% 2.18g	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	1.75% 1.27g	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	% 0.91g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	58.5% 22.2g	10.7% 4.1g	38g per day for Men 19-50 years
Protein	21% 11.8g	10.8% 6.03g	56g per day for Men 19-50 years

Vitamins

	Lotus Root	Red Leaf Lettuce	Recommended Dietary Allowance
Vitamin A	0% 0μg	189% 1701μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.8% 1mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	9.1% 1.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.2% 1.7mg	13% 0.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	90% 1.17mg	35% 0.45mg	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	14.7% 59μg	41% 163μg	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	222% 200mg	18.6% 16.8mg	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	NA	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	530% 636μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lotus Root	Red Leaf Lettuce	Recommended Dietary Allowance
Calcium	20.4% 204mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	130% 1.17mg	14% 0.13mg	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	65.8% 5.26mg	68% 5.44mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	51.5% 1.2mg	40% 0.92mg	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	64.8% 454mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	74% 2522mg	25% 848mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	12% 181mg	7.56% 113mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	9.7% 359g	11.7% 434g	3700g per day for Men 19-50 years

Nutrient Comparison: Lotus Root VS Red Leaf Lettuce per 1 lb

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

Lets compare vitamin content per 1 pound of Lotus Root vs Red Leaf Lettuce:

• 1 pound of Lotus Root has 2.5 times more Vitamin B1, 2.9 times more Vitamin B2, 1.2 times more Vitamin B3, 2.6 times more Vitamin B5, 2.6 times more Vitamin B6 and 11.9 times more Vitamin C than Red Leaf Lettuce.
• While 1 lb of Raw Red Leaf Lettuce contains more Vitamin A and 2.8 times more Vitamin B9 than Raw Lotus Root.
• 1 pound of Lotus Root have insufficient amounts of Vitamin A
• Both Raw Lotus Root as well as Raw Red Leaf Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Lotus Root vs Red Leaf Lettuce:

• 1 pound of Lotus Root has 1.4 times more Calcium, 9.2 times more Copper, 1.9 times more Magnesium, 1.3 times more Manganese, 3.6 times more Phosphorus, 3 times more Potassium, 1.6 times more Sodium and 2 times more Zinc than Red Leaf Lettuce.
• While 1 lb of Raw Red Leaf Lettuce contains 2.1 times more Selenium than Raw Lotus Root.
• Both Lotus Root and Red Leaf Lettuce contain similar levels of Iron and Water per one pound.
• 1 pound of Lotus Root lack sufficient amounts of Selenium
• 1 pound of Red Leaf Lettuce lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Lotus Root has 5.7 times more Energy, 7.6 times more Carbohydrate, 5.4 times more Fiber and 2 times more Protein than Red Leaf Lettuce.
• While 1 lb of Raw Red Leaf Lettuce contains 13.5 times more Omega 3 than Raw Lotus Root.
• 1 pound of Lotus Root provide inadequate amounts of Omega 3
• 1 pound of Red Leaf Lettuce provide inadequate amounts of Energy and Carbohydrate
• Both Raw Lotus Root as well as Raw Red Leaf Lettuce provide inadequate amounts of Omega 6 in one pound.