Comparing Nutrients in 1 pound Lotus Root VS Boiled Lotus Root

Macros Ratio

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

Macro Nutrients

	Lotus Root	Boiled Lotus Root	Recommended Dietary Allowance
Energy	11.6% 336kcal	10.3% 299kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.27% 0.045g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 78g	56% 72.7g	130g per day for Men 19-50 years
Sugars	NA	3.13% 2.27g	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	58.5% 22.2g	37% 14g	38g per day for Men 19-50 years
Protein	21% 11.8g	12.8% 7.17g	56g per day for Men 19-50 years

Vitamins

	Lotus Root	Boiled 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	60.5% 0.73mg	48% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.8% 1mg	3.5% 0.045mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	8.5% 1.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.2% 1.7mg	27.4% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	90% 1.17mg	76% 0.99mg	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	9.07% 36.3μg	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	138% 124mg	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	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lotus Root	Boiled Lotus Root	Recommended Dietary Allowance
Calcium	20.4% 204mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	130% 1.17mg	109% 0.98mg	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	51% 4.1mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	51.5% 1.2mg	43.4% 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	64.8% 454mg	50.5% 354mg	700mg per day for Men 19-50 years
Potassium	74% 2522mg	48.4% 1647mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	12% 181mg	13.6% 204mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	9.7% 359g	10% 369g	3700g per day for Men 19-50 years

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

• Raw Lotus Root have 1.3 times more Vitamin B1, 22 times more Vitamin B2, 1.3 times more Vitamin B3, 1.2 times more Vitamin B5, 1.6 times more Vitamin B9 and 1.6 times more Vitamin C than Boiled and Drained Lotus Root.
• Both Raw Lotus Root and Boiled and Drained Lotus Root have similar amounts of Vitamin B6 per 1 lb.
• Both Raw Lotus Root as well as Boiled and Drained Lotus Root have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

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