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

Weight per 300 calories

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

Boiled Lotus Root have 5.1 times more energy per 100g than Red Leaf Lettuce. It has low energy density when compared to other foods. Raw Red Leaf Lettuce having very low energy density.

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

Macros Ratio

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

Macro Nutrients

	Boiled Lotus Root	Red Leaf Lettuce	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	5.23% 5.08g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.095g	2% 0.65g	32g per day for Men 19-50 years
Omega 3	1.14% 0.018g	117% 1.87g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	4.6% 0.78g	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	3.13% 2.27g	15.3% 11g	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	8.9% 6.46g	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	% 4.6g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	37% 14g	54.7% 20.8g	38g per day for Men 19-50 years
Protein	13% 7.2g	55% 30.7g	56g per day for Men 19-50 years

Vitamins

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

Minerals

	Boiled Lotus Root	Red Leaf Lettuce	Recommended Dietary Allowance
Calcium	12% 118mg	76% 762mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	71.8% 0.65mg	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	346% 27.7mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	66% 277mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	204% 4.7mg	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	92% 646mg	700mg per day for Men 19-50 years
Potassium	48.5% 1650mg	127% 4315mg	3400mg per day for Men 19-50 years
Selenium	4.96% 2.73μg	63% 34.6μg	55μg per day for Men 19-50 years
Sodium	13.6% 205mg	38.5% 577mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	10% 370g	59.7% 2207g	3700g per day for Men 19-50 years

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

• Boiled and Drained Lotus Root have 1.5 times more Vitamin C than Raw Red Leaf Lettuce.
• While Raw Red Leaf Lettuce contains 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 and Drained Lotus Root.
• Both Boiled and Drained Lotus Root as well as Raw Red Leaf Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Boiled and Drained Lotus Root have 1.5 times more Copper than Raw Red Leaf Lettuce.
• While Raw Red Leaf Lettuce contains 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 and Drained Lotus Root.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Lotus Root have 1.4 times more Carbohydrate than Raw Red Leaf Lettuce.
• While Raw Red Leaf Lettuce contains 16 times more Fat, 102.8 times more Omega 3, 17.3 times more Omega 6, 4.9 times more Sugars, 1.5 times more Fiber and 4.3 times more Protein than Boiled and Drained Lotus Root.
• Both Boiled and Drained Lotus Root and Raw Red Leaf Lettuce have similar amounts of Energy per 300 kcal.
• Both Boiled and Drained Lotus Root as well as Raw Red Leaf Lettuce have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.