Comparing Nutrients in 1 pound Stewed Canned Tomatoes VS Lotus Root

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Lotus Root	13%	1%	86%

Macro Nutrients

	Stewed Canned Tomatoes	Lotus Root	Recommended Dietary Allowance
Energy	4.07% 118kcal	11.6% 336kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	1.97% 0.34g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.6% 28g	60% 78g	130g per day for Men 19-50 years
Sugars	22% 16g	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	11.8% 8.53g	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	% 7.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.091g	NA	g per day for Men 19-50 years
Fiber	12% 4.54g	58.5% 22.2g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	21% 11.8g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Lotus Root	Recommended Dietary Allowance
Vitamin A	4.54% 41μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	76.8% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.2% 3.24mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	34.2% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.93% 0.077mg	90% 1.17mg	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	5.67% 22.7μg	14.7% 59μg	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	40% 36mg	222% 200mg	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	25% 3.76mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.07% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Lotus Root	Recommended Dietary Allowance
Calcium	15.4% 154mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	56.4% 0.51mg	130% 1.17mg	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	75.4% 6.03mg	65.8% 5.26mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	51.5% 1.2mg	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	13% 91mg	64.8% 454mg	700mg per day for Men 19-50 years
Potassium	27.6% 939mg	74% 2522mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	67% 1002mg	12% 181mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	16% 1.77mg	11mg per day for Men 19-50 years
Water	11.2% 415g	9.7% 359g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Stewed Canned Tomatoes vs Lotus Root:

• Stewed Canned Ripe Red Tomatoes have more Vitamin A and 1.8 times more Vitamin B3 than Raw Lotus Root.
• While Raw Lotus Root contain 3.5 times more Vitamin B1, 6.3 times more Vitamin B2, 3.3 times more Vitamin B5, 15.2 times more Vitamin B6, 2.6 times more Vitamin B9 and 5.6 times more Vitamin C than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Lotus Root have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Stewed Canned Tomatoes vs Lotus Root:

• Stewed Canned Ripe Red Tomatoes have 5.5 times more Sodium than Raw Lotus Root.
• While Raw Lotus Root contain 1.3 times more Calcium, 2.3 times more Copper, 1.9 times more Magnesium, 4.4 times more Manganese, 5 times more Phosphorus, 2.7 times more Potassium and 2.3 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes and Raw Lotus Root have similar amounts of Iron, Selenium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Lotus Root contain 2.8 times more Energy, 2.8 times more Carbohydrate, 4.9 times more Fiber and 2.9 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Lotus Root have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.