Comparing Nutrients in 300 calories Boiled Lotus Root with Salt VS Boiled Mustard Greens with Salt

Weight per 300 calories

• Boiled Lotus Root with Salt: 455g
• Boiled Mustard Greens with Salt: 1154g

Boiled Lotus Root with Salt have 2.5 times more energy per 100g than Boiled Mustard Greens with Salt. It has low energy density when compared to other foods. Boiled and Drained Mustard Greens with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Boiled Lotus Root with Salt or Boiled Mustard Greens with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Lotus Root with Salt	9%	1%	90%
Boiled Mustard Greens with Salt	31%	13%	56%

Macro Nutrients

	Boiled Lotus Root with Salt	Boiled Mustard Greens with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	5.6% 5.42g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	1.14% 0.018g	16% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	1.63% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 73g	40% 52g	130g per day for Men 19-50 years
Sugars	NA	22.4% 16.3g	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	37% 14g	60.7% 23g	38g per day for Men 19-50 years
Protein	13% 7.2g	52.7% 29.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Lotus Root with Salt	Boiled Mustard Greens with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	676% 6081μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48% 0.58mg	39.4% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.045mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.52% 1.36mg	31.2% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.5% 1.37mg	27.7% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.2% 0.99mg	87% 1.13mg	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	9.1% 36.4μg	26% 104μg	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	138% 125mg	324% 292mg	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	137% 20.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5699% 6839μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lotus Root with Salt	Boiled Mustard Greens with Salt	Recommended Dietary Allowance
Calcium	12% 118mg	136% 1362mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	126% 1.13mg	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	51% 4.1mg	125% 10mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	NA	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	50.6% 355mg	69.2% 485mg	700mg per day for Men 19-50 years
Potassium	48.5% 1650mg	55% 1869mg	3400mg per day for Men 19-50 years
Selenium	4.96% 2.73μg	12.6% 6.92μg	55μg per day for Men 19-50 years
Sodium	85% 1277mg	194% 2908mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	15.7% 1.73mg	11mg per day for Men 19-50 years
Water	10% 370g	28.6% 1059g	3700g per day for Men 19-50 years

Boiled Lotus Root With Salt VS Boiled Mustard Greens With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Lotus Root with Salt or Boiled Mustard Greens with Salt?

Lets compare vitamin content per 300 calories of Boiled Lotus Root with Salt vs Boiled Mustard Greens with Salt:

• 300 calories of Boiled Lotus Root with Salt have 1.2 times more Vitamin B1 than Boiled Mustard Greens with Salt.
• While 300 kcal of Boiled and Drained Mustard Greens with Salt contain more Vitamin A, 16 times more Vitamin B2, 3.7 times more Vitamin B3, 2.9 times more Vitamin B9 and 2.3 times more Vitamin C than Boiled and Drained Lotus Root with Salt.
• Both Boiled Lotus Root with Salt and Boiled Mustard Greens with Salt provide similar amounts of Vitamin B5 and Vitamin B6 per 300 calories.
• 300 calories of Boiled Lotus Root with Salt have insufficient amounts of Vitamin A and Vitamin B2
• Both Boiled and Drained Lotus Root with Salt as well as Boiled and Drained Mustard Greens with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Lotus Root with Salt vs Boiled Mustard Greens with Salt:

• 300 kcal of Boiled and Drained Mustard Greens with Salt contain 11.5 times more Calcium, 2.5 times more Iron, 1.5 times more Magnesium, 1.4 times more Phosphorus, 2.5 times more Selenium, 2.3 times more Sodium and 2.9 times more Water than Boiled and Drained Lotus Root with Salt.
• Both Boiled Lotus Root with Salt and Boiled Mustard Greens with Salt contain similar levels of Copper, Potassium and Zinc per 300 calories.
• 300 calories of Boiled Lotus Root with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Lotus Root with Salt have 1.4 times more Carbohydrate than Boiled Mustard Greens with Salt.
• While 300 kcal of Boiled and Drained Mustard Greens with Salt contain 14 times more Omega 3, 1.6 times more Fiber and 4.1 times more Protein than Boiled and Drained Lotus Root with Salt.
• Both Boiled Lotus Root with Salt and Boiled Mustard Greens with Salt offer comparable quantities of Energy per 300 calories.
• 300 calories of Boiled Lotus Root with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Lotus Root with Salt as well as Boiled and Drained Mustard Greens with Salt provide inadequate amounts of Omega 6 in 300 calories.