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

Macros Ratio

	Protein	Fat	Carbs
Lotus Root	13%	1%	86%
Steamed Hawaii Mountain Yam	8%	1%	91%

Macro Nutrients

	Lotus Root	Steamed Hawaii Mountain Yam	Recommended Dietary Allowance
Energy	11.6% 336kcal	13% 372kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	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	60% 78g	69.8% 91g	130g per day for Men 19-50 years
Sugars	NA	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	58.5% 22.2g	NA	38g per day for Men 19-50 years
Protein	21% 11.8g	14% 7.85g	56g per day for Men 19-50 years

Vitamins

	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	60.5% 0.73mg	32.5% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.8% 1mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.2% 1.7mg	43.5% 2.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	90% 1.17mg	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	14.7% 59μg	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	222% 200mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lotus Root	Steamed Hawaii Mountain Yam	Recommended Dietary Allowance
Calcium	20.4% 204mg	3.63% 36.3mg	1000mg per day for Men 19-50 years
Copper	130% 1.17mg	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	65.8% 5.26mg	24.4% 1.95mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	51.5% 1.2mg	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	64.8% 454mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	74% 2522mg	66% 2245mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	12% 181mg	3.63% 54.4mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	13% 1.45mg	11mg per day for Men 19-50 years
Water	9.7% 359g	9.46% 350g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of 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 Lotus Root vs Steamed Hawaii Mountain Yam:

• 1 pound of Lotus Root has 1.9 times more Vitamin B1, 15.7 times more Vitamin B2, 3.1 times more Vitamin B3, 1.2 times more Vitamin B6 and more Vitamin C than Steamed Hawaii Mountain Yam.
• While 1 lb of Steamed Hawaii Mountain Yam contains 1.3 times more Vitamin B5 than Raw Lotus Root.
• Both Lotus Root and Steamed Hawaii Mountain Yam provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin C
• Both Raw Lotus Root as well as Steamed Hawaii Mountain Yam have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Lotus Root has 5.6 times more Calcium, 2 times more Copper, 2.7 times more Iron, 2.3 times more Magnesium, 2.5 times more Phosphorus, 3.3 times more Sodium and 1.2 times more Zinc than Steamed Hawaii Mountain Yam.
• Both Lotus Root and Steamed Hawaii Mountain Yam contain similar levels of Manganese, Potassium and Water per one pound.
• 1 pound of Steamed Hawaii Mountain Yam lack sufficient amounts of Calcium
• Both Raw Lotus Root as well as Steamed Hawaii Mountain Yam lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Lotus Root has 1.5 times more Protein than Steamed Hawaii Mountain Yam.
• Both Lotus Root and Steamed Hawaii Mountain Yam offer comparable quantities of Energy and Carbohydrate per one pound.
• Both Raw Lotus Root as well as Steamed Hawaii Mountain Yam provide inadequate amounts of Omega 3 and Omega 6 in one pound.