Comparing Nutrients in 1 pound Lotus Root VS Tomato Sauce with Salt

Macros Ratio

	Protein	Fat	Carbs
Lotus Root	13%	1%	86%
Tomato Sauce with Salt	17%	9%	74%

Macro Nutrients

	Lotus Root	Tomato Sauce with Salt	Recommended Dietary Allowance
Energy	11.6% 336kcal	3.75% 109kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.58% 0.19g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	3.07% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 78g	18.5% 24g	130g per day for Men 19-50 years
Sugars	NA	22.3% 16g	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	10.4% 7.57g	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	% 8.26g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	58.5% 22.2g	18% 6.8g	38g per day for Men 19-50 years
Protein	21% 11.8g	9.7% 5.44g	56g per day for Men 19-50 years

Vitamins

	Lotus Root	Tomato Sauce with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	11% 100μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	9.07% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.8% 1mg	22.7% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	28% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.2% 1.7mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	90% 1.17mg	34% 0.44mg	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	10.2% 41μg	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	35.3% 31.8mg	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	43.5% 6.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lotus Root	Tomato Sauce with Salt	Recommended Dietary Allowance
Calcium	20.4% 204mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	130% 1.17mg	58% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.96% 158μg	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	54.4% 4.35mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	51.5% 1.2mg	22.3% 0.51mg	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	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	74% 2522mg	39.6% 1347mg	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	143% 2150mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	9.07% 1mg	11mg per day for Men 19-50 years
Water	9.7% 359g	11% 414g	3700g per day for Men 19-50 years

Nutrient Comparison: Lotus Root VS Tomato Sauce with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Lotus Root vs Tomato Sauce with Salt:

• 1 pound of Lotus Root has 6.7 times more Vitamin B1, 3.4 times more Vitamin B2, 1.2 times more Vitamin B5, 2.6 times more Vitamin B6, 1.4 times more Vitamin B9 and 6.3 times more Vitamin C than Tomato Sauce with Salt.
• While 1 lb of Canned Tomato Sauce with Salt contains more Vitamin A and 2.5 times more Vitamin B3 than Raw Lotus Root.
• 1 pound of Lotus Root have insufficient amounts of Vitamin A
• Both Raw Lotus Root as well as Canned Tomato Sauce with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Lotus Root vs Tomato Sauce with Salt:

• 1 pound of Lotus Root has 3.2 times more Calcium, 2.2 times more Copper, 1.2 times more Iron, 1.5 times more Magnesium, 2.3 times more Manganese, 3.7 times more Phosphorus, 1.9 times more Potassium and 1.8 times more Zinc than Tomato Sauce with Salt.
• While 1 lb of Canned Tomato Sauce with Salt contains 11.9 times more Sodium than Raw Lotus Root.
• Both Lotus Root and Tomato Sauce with Salt contain similar levels of Water per one pound.
• 1 pound of Tomato Sauce with Salt lack sufficient amounts of Calcium
• Both Raw Lotus Root as well as Canned Tomato Sauce with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Lotus Root has 3.1 times more Energy, 3.2 times more Carbohydrate, 3.3 times more Fiber and 2.2 times more Protein than Tomato Sauce with Salt.
• 1 pound of Tomato Sauce with Salt provide inadequate amounts of Energy
• Both Raw Lotus Root as well as Canned Tomato Sauce with Salt provide inadequate amounts of Omega 3 and Omega 6 in one pound.