Comparing Nutrients in 300 calories Boiled Lotus Root VS Boiled Kidney Beans

Weight per 300 calories

• Boiled Lotus Root: 455g
• Boiled Kidney Beans: 236g

Boiled All Types Kidney Beans have 1.9 times more energy per unit of mass than Boiled and Drained Lotus Root, which is average in comparison to other foods. Boiled Lotus Root having low energy density.

Which food has more nutrients per 300 calories - Boiled Lotus Root or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Boiled Lotus Root	9%	1%	90%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Boiled Lotus Root	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	1.2% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	1.14% 0.018g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 73g	41.4% 54g	130g per day for Men 19-50 years
Sugars	3.13% 2.27g	1.04% 0.76g	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	39.8% 15g	38g per day for Men 19-50 years
Protein	13% 7.2g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Lotus Root	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48% 0.58mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.045mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.52% 1.36mg	8.53% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.5% 1.37mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.2% 0.99mg	22% 0.28mg	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	76.8% 307μg	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	3.15% 2.83mg	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	0.3% 0.045mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lotus Root	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	12% 118mg	8.27% 82.7mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	56.7% 0.51mg	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	65.6% 5.24mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	44% 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	50.6% 355mg	46.6% 326mg	700mg per day for Men 19-50 years
Potassium	48.5% 1650mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	4.96% 2.73μg	4.72% 2.6μg	55μg per day for Men 19-50 years
Sodium	13.6% 205mg	0.16% 2.36mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	10% 370g	4.27% 158g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Lotus Root vs Boiled Kidney Beans:

• Boiled and Drained Lotus Root have 1.5 times more Vitamin B1, 2.6 times more Vitamin B5, 3.5 times more Vitamin B6 and 43.9 times more Vitamin C than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3 times more Vitamin B2, 8.4 times more Vitamin B9 and 43.7 times more Vitamin K than Boiled and Drained Lotus Root.
• Both Boiled and Drained Lotus Root and Boiled All Types Kidney Beans have similar amounts of Vitamin B3 per 300 kcal.
• Both Boiled and Drained Lotus Root as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 300 kcal.

Comparing minerals per 300 calories for Boiled Lotus Root vs Boiled Kidney Beans:

• Boiled and Drained Lotus Root have 1.4 times more Calcium, 1.9 times more Copper, 1.7 times more Potassium, 86.6 times more Sodium and 2.3 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.3 times more Iron and 1.6 times more Zinc than Boiled and Drained Lotus Root.
• Both Boiled and Drained Lotus Root and Boiled All Types Kidney Beans have similar amounts of Magnesium, Manganese, Phosphorus and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Lotus Root have 1.4 times more Carbohydrate and 3 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 22.1 times more Omega 3 and 2.9 times more Protein than Boiled and Drained Lotus Root.
• Both Boiled and Drained Lotus Root and Boiled All Types Kidney Beans have similar amounts of Energy and Fiber per 300 kcal.
• Both Boiled and Drained Lotus Root as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.