Comparing Nutrients in 300 calories Boiled Lotus Root VS Carrots

Weight per 300 calories

• Boiled Lotus Root: 455g
• Carrots: 732g

Boiled Lotus Root have 1.6 times more energy per 100g than Carrots. It has low energy density when compared to other foods. Raw Carrots having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Lotus Root	9%	1%	90%
Carrots	8%	5%	87%

Macro Nutrients

	Boiled Lotus Root	Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	1.14% 0.018g	0.91% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 73g	54% 70g	130g per day for Men 19-50 years
Sugars	3.13% 2.27g	48% 34.7g	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	5.55% 4.02g	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	% 4.3g	g per day for Men 19-50 years
Sucrose	NA	% 26.3g	g per day for Men 19-50 years
Fiber	37% 14g	54% 20.5g	38g per day for Men 19-50 years
Protein	13% 7.2g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Lotus Root	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	679% 6110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48% 0.58mg	40.2% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.045mg	32.6% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.52% 1.36mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.5% 1.37mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.2% 0.99mg	77.7% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	54% 16.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.1% 36.4μg	34.8% 139μg	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	48% 43mg	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	32% 4.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	80.5% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lotus Root	Carrots	Recommended Dietary Allowance
Calcium	12% 118mg	24% 241mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	36.6% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.59% 23.4μg	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	27.4% 2.2mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	45.5% 1.05mg	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	36.6% 256mg	700mg per day for Men 19-50 years
Potassium	48.5% 1650mg	69% 2341mg	3400mg per day for Men 19-50 years
Selenium	4.96% 2.73μg	1.33% 0.73μg	55μg per day for Men 19-50 years
Sodium	13.6% 205mg	33.7% 505mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	16% 1.76mg	11mg per day for Men 19-50 years
Water	10% 370g	17.5% 646g	3700g per day for Men 19-50 years

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

• Boiled and Drained Lotus Root have 2.9 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain more Vitamin A, 9.3 times more Vitamin B2, 5.3 times more Vitamin B3, 1.5 times more Vitamin B5, 3.8 times more Vitamin B9, 106.2 times more Vitamin E and 212.5 times more Vitamin K than Boiled and Drained Lotus Root.
• Both Boiled and Drained Lotus Root and Raw Carrots have similar amounts of Vitamin B1 and Vitamin B6 per 300 kcal.
• Both Boiled and Drained Lotus Root as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Lotus Root vs Carrots:

• Boiled and Drained Lotus Root have 3 times more Copper, 1.9 times more Iron, 1.4 times more Phosphorus and 3.7 times more Selenium than Raw Carrots.
• While Raw Carrots contain 2 times more Calcium, 1.4 times more Potassium, 2.5 times more Sodium and 1.7 times more Water than Boiled and Drained Lotus Root.
• Both Boiled and Drained Lotus Root and Raw Carrots have similar amounts of Magnesium, Manganese and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Carrots contain 16.1 times more Omega 6, 15.3 times more Sugars and 1.5 times more Fiber than Boiled and Drained Lotus Root.
• Both Boiled and Drained Lotus Root and Raw Carrots have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Boiled and Drained Lotus Root as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.