Comparing Nutrients in 300 calories Red Leaf Lettuce VS Boiled Lotus Root

Weight per 300 calories

• Red Leaf Lettuce: 2308g
• Boiled Lotus Root: 455g

Boiled and Drained Lotus Root have 5.1 times more energy per unit of mass than Raw Red Leaf Lettuce, which is low in comparison to other foods. Red Leaf Lettuce having very low energy density.

Discover which food has more nutrients per 300 calories - Red Leaf Lettuce or Boiled Lotus Root?

Macros Ratio

	Protein	Fat	Carbs
Red Leaf Lettuce	33%	12%	55%
Boiled Lotus Root	9%	1%	90%

Macro Nutrients

	Red Leaf Lettuce	Boiled Lotus Root	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.23% 5.08g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	2% 0.65g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	117% 1.87g	1.14% 0.018g	1.6g per day for Men 19-50 years
Omega 6	4.6% 0.78g	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	40% 52g	56% 73g	130g per day for Men 19-50 years
Sugars	15.3% 11g	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	8.9% 6.46g	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	% 4.6g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	54.7% 20.8g	37% 14g	38g per day for Men 19-50 years
Protein	55% 30.7g	13% 7.2g	56g per day for Men 19-50 years

Vitamins

	Red Leaf Lettuce	Boiled Lotus Root	Recommended Dietary Allowance
Vitamin A	962% 8654μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.48mg	48% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	137% 1.78mg	3.5% 0.045mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46.3% 7.4mg	8.52% 1.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.5% 3.32mg	27.5% 1.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	178% 2.3mg	76.2% 0.99mg	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	208% 831μg	9.1% 36.4μg	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	95% 85.4mg	138% 125mg	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	23% 3.46mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2698% 3238μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Leaf Lettuce	Boiled Lotus Root	Recommended Dietary Allowance
Calcium	76% 762mg	12% 118mg	1000mg per day for Men 19-50 years
Copper	71.8% 0.65mg	110% 0.99mg	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	346% 27.7mg	51% 4.1mg	8mg per day for Men 19-50 years
Magnesium	66% 277mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	204% 4.7mg	43.5% 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	92% 646mg	50.6% 355mg	700mg per day for Men 19-50 years
Potassium	127% 4315mg	48.5% 1650mg	3400mg per day for Men 19-50 years
Selenium	63% 34.6μg	4.96% 2.73μg	55μg per day for Men 19-50 years
Sodium	38.5% 577mg	13.6% 205mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	59.7% 2207g	10% 370g	3700g per day for Men 19-50 years

Red Leaf Lettuce VS Boiled Lotus Root Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Red Leaf Lettuce or Boiled Lotus Root?

Lets compare vitamin content per 300 calories of Red Leaf Lettuce vs Boiled Lotus Root:

• 300 calories of Red Leaf Lettuce have more Vitamin A, 2.6 times more Vitamin B1, 39.1 times more Vitamin B2, 5.4 times more Vitamin B3, 2.4 times more Vitamin B5, 2.3 times more Vitamin B6, 22.8 times more Vitamin B9, 76.2 times more Vitamin E and 7122.9 times more Vitamin K than Boiled Lotus Root.
• While 300 kcal of Boiled and Drained Lotus Root contain 1.5 times more Vitamin C than Raw Red Leaf Lettuce.
• 300 calories of Boiled Lotus Root have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Raw Red Leaf Lettuce as well as Boiled and Drained Lotus Root have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Red Leaf Lettuce vs Boiled Lotus Root:

• 300 calories of Red Leaf Lettuce have 6.4 times more Calcium, 6.8 times more Iron, 2.8 times more Magnesium, 4.7 times more Manganese, 1.8 times more Phosphorus, 2.6 times more Potassium, 12.7 times more Selenium, 2.8 times more Sodium, 3.1 times more Zinc and 6 times more Water than Boiled Lotus Root.
• While 300 kcal of Boiled and Drained Lotus Root contain 1.5 times more Copper than Raw Red Leaf Lettuce.
• 300 calories of Boiled Lotus Root lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Red Leaf Lettuce have 102.8 times more Omega 3, 4.9 times more Sugars, 1.5 times more Fiber and 4.3 times more Protein than Boiled Lotus Root.
• While 300 kcal of Boiled and Drained Lotus Root contain 1.4 times more Carbohydrate than Raw Red Leaf Lettuce.
• Both Red Leaf Lettuce and Boiled Lotus Root offer comparable quantities of Energy per 300 calories.
• 300 calories of Boiled Lotus Root provide inadequate amounts of Omega 3
• Both Raw Red Leaf Lettuce as well as Boiled and Drained Lotus Root provide inadequate amounts of Omega 6 in 300 calories.