Comparing Nutrients in 1 pound White Mushrooms VS Boiled Lotus Root

Macros Ratio

	Protein	Fat	Carbs
White Mushrooms	43%	11%	46%
Boiled Lotus Root	9%	1%	90%

Macro Nutrients

	White Mushrooms	Boiled Lotus Root	Recommended Dietary Allowance
Energy	3.44% 100kcal	10.3% 299kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	4.27% 0.73g	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	11.4% 14.8g	56% 72.7g	130g per day for Men 19-50 years
Sugars	12.4% 9g	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	1.06% 0.77g	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	% 6.7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	12% 4.54g	37% 14g	38g per day for Men 19-50 years
Protein	25% 14g	12.8% 7.17g	56g per day for Men 19-50 years

Vitamins

	White Mushrooms	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	30.6% 0.37mg	48% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	140% 1.82mg	3.5% 0.045mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	8.5% 1.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	136% 6.8mg	27.4% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	76% 0.99mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	137% 41μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	19.3% 77μg	9.07% 36.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	7.56% 0.18μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	10.6% 9.53mg	138% 124mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	5.3% 31.8IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.3% 0.045mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Mushrooms	Boiled Lotus Root	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	160% 1.44mg	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	28.3% 2.27mg	51% 4.1mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	9.27% 0.21mg	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	55.7% 390mg	50.5% 354mg	700mg per day for Men 19-50 years
Potassium	42.4% 1442mg	48.4% 1647mg	3400mg per day for Men 19-50 years
Selenium	76.7% 42μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	13.6% 204mg	1500mg per day for Men 19-50 years
Zinc	21.4% 2.36mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	11.3% 419g	10% 369g	3700g per day for Men 19-50 years

Nutrient Comparison: White Mushrooms VS Boiled Lotus Root per 1 lb

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

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

• 1 pound of White Mushrooms has 40.2 times more Vitamin B2, 12 times more Vitamin B3, 5 times more Vitamin B5 and 2.1 times more Vitamin B9 than Boiled Lotus Root.
• While 1 lb of Boiled and Drained Lotus Root contains 1.6 times more Vitamin B1, 2.1 times more Vitamin B6 and 13 times more Vitamin C than Raw White Mushrooms.
• 1 pound of Boiled Lotus Root have insufficient amounts of Vitamin B2 and Vitamin B3
• Both Raw White Mushrooms as well as Boiled and Drained Lotus Root have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K in one pound.

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

• 1 pound of White Mushrooms has 1.5 times more Copper, 15.5 times more Selenium and 1.6 times more Zinc than Boiled Lotus Root.
• While 1 lb of Boiled and Drained Lotus Root contains 8.7 times more Calcium, 1.8 times more Iron, 2.4 times more Magnesium, 4.7 times more Manganese and 9 times more Sodium than Raw White Mushrooms.
• Both White Mushrooms and Boiled Lotus Root contain similar levels of Phosphorus, Potassium and Water per one pound.
• 1 pound of White Mushrooms lack sufficient amounts of Calcium
• 1 pound of Boiled Lotus Root lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of White Mushrooms has 4 times more Sugars and 2 times more Protein than Boiled Lotus Root.
• While 1 lb of Boiled and Drained Lotus Root contains 3 times more Energy, 4.9 times more Carbohydrate and 3.1 times more Fiber than Raw White Mushrooms.
• 1 pound of White Mushrooms provide inadequate amounts of Energy
• Both Raw White Mushrooms as well as Boiled and Drained Lotus Root provide inadequate amounts of Omega 3 and Omega 6 in one pound.