Comparing Nutrients in 1 pound Lotus Root VS Hawaii Mountain Yam

Macros Ratio

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

Macro Nutrients

	Lotus Root	Hawaii Mountain Yam	Recommended Dietary Allowance
Energy	11.6% 336kcal	10.5% 304kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	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	60% 78g	57% 74g	130g per day for Men 19-50 years
Sugars	NA	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	58.5% 22.2g	30% 11.3g	38g per day for Men 19-50 years
Protein	21% 11.8g	11% 6.08g	56g per day for Men 19-50 years

Vitamins

	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	60.5% 0.73mg	38.6% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.8% 1mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	13.6% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.2% 1.7mg	39.3% 1.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	90% 1.17mg	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	14.7% 59μg	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	222% 200mg	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	NA	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lotus Root	Hawaii Mountain Yam	Recommended Dietary Allowance
Calcium	20.4% 204mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	130% 1.17mg	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	65.8% 5.26mg	25% 2mg	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	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	64.8% 454mg	22% 154mg	700mg per day for Men 19-50 years
Potassium	74% 2522mg	55.8% 1896mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	12% 181mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	9.7% 359g	10% 369g	3700g per day for Men 19-50 years

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

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

• 1 pound of Lotus Root has 1.6 times more Vitamin B1, 11.6 times more Vitamin B2, 1.4 times more Vitamin B6 and 16.9 times more Vitamin C than Hawaii Mountain Yam.
• Both Lotus Root and Hawaii Mountain Yam provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B9 per one pound.
• 1 pound of Hawaii Mountain Yam have insufficient amounts of Vitamin B2
• Both Raw Lotus Root as well as Raw Hawaii Mountain Yam have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Lotus Root has 1.7 times more Calcium, 2.3 times more Copper, 2.6 times more Iron, 1.9 times more Magnesium, 2.9 times more Phosphorus, 1.3 times more Potassium, 3.1 times more Sodium and 1.4 times more Zinc than Hawaii Mountain Yam.
• Both Lotus Root and Hawaii Mountain Yam contain similar levels of Manganese and Water per one pound.
• Both Raw Lotus Root as well as Raw Hawaii Mountain Yam lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Lotus Root has 2 times more Fiber and 1.9 times more Protein than Hawaii Mountain Yam.
• Both Lotus Root and Hawaii Mountain Yam offer comparable quantities of Energy and Carbohydrate per one pound.
• Both Raw Lotus Root as well as Raw Hawaii Mountain Yam provide inadequate amounts of Omega 3 and Omega 6 in one pound.