Comparing Nutrients in 300 calories Lotus Root VS White Mushrooms

Weight per 300 calories

• Lotus Root: 405g
• White Mushrooms: 1364g

Lotus Root have 3.4 times more energy per 100g than White Mushrooms. It has average energy density when compared to other foods. Raw White Mushrooms having very low energy density.

Discover which food has more nutrients per 300 calories - Lotus Root or White Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Lotus Root	13%	1%	86%
White Mushrooms	43%	11%	46%

Macro Nutrients

	Lotus Root	White Mushrooms	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	4.78% 4.64g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	2.13% 0.68g	32g per day for Men 19-50 years
Omega 3	1.52% 0.024g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.33% 0.057g	13% 2.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.7% 70g	34% 44.5g	130g per day for Men 19-50 years
Sugars	NA	37.2% 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	NA	3.2% 2.3g	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	% 20g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	52.3% 20g	36% 13.6g	38g per day for Men 19-50 years
Protein	19% 10.5g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Lotus Root	White Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54% 0.65mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	68.6% 0.89mg	422% 5.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.62mg	307% 49mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.6% 1.53mg	409% 20.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.5% 1.05mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	412% 124μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13% 52.7μg	58% 232μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	22.7% 0.55μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	198% 178mg	32% 28.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	16% 95IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lotus Root	White Mushrooms	Recommended Dietary Allowance
Calcium	18.2% 182mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	482% 4.34mg	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	58.8% 4.7mg	85.2% 6.8mg	8mg per day for Men 19-50 years
Magnesium	22.2% 93mg	29.2% 123mg	420mg per day for Men 19-50 years
Manganese	46% 1.06mg	28% 0.64mg	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	58% 405mg	168% 1173mg	700mg per day for Men 19-50 years
Potassium	66.3% 2254mg	128% 4336mg	3400mg per day for Men 19-50 years
Selenium	5.16% 2.84μg	231% 127μg	55μg per day for Men 19-50 years
Sodium	11% 162mg	4.55% 68mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	64.5% 7.1mg	11mg per day for Men 19-50 years
Water	8.67% 321g	34% 1261g	3700g per day for Men 19-50 years

Lotus Root VS White Mushrooms Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Lotus Root or White Mushrooms?

Lets compare vitamin content per 300 calories of Lotus Root vs White Mushrooms:

• 300 calories of Lotus Root have 6.2 times more Vitamin C than White Mushrooms.
• While 300 kcal of Raw White Mushrooms contain 1.7 times more Vitamin B1, 6.1 times more Vitamin B2, 30.3 times more Vitamin B3, 13.4 times more Vitamin B5, 1.4 times more Vitamin B6, 4.4 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Lotus Root.
• 300 calories of Lotus Root have insufficient amounts of Vitamin B12 and Vitamin D
• Both Raw Lotus Root as well as Raw White Mushrooms have insufficient amounts of Vitamin A in 300 calories.

Comparing minerals per 300 calories for Lotus Root vs White Mushrooms:

• 300 calories of Lotus Root have 4.5 times more Calcium, 1.7 times more Manganese and 2.4 times more Sodium than White Mushrooms.
• While 300 kcal of Raw White Mushrooms contain 4.2 times more Copper, 1.4 times more Iron, 1.3 times more Magnesium, 2.9 times more Phosphorus, 1.9 times more Potassium, 44.7 times more Selenium, 4.5 times more Zinc and 3.9 times more Water than Raw Lotus Root.
• 300 calories of Lotus Root lack sufficient amounts of Selenium
• 300 calories of White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Lotus Root have 1.6 times more Carbohydrate and 1.5 times more Fiber than White Mushrooms.
• While 300 kcal of Raw White Mushrooms contain 38.4 times more Omega 6 and 4 times more Protein than Raw Lotus Root.
• Both Lotus Root and White Mushrooms offer comparable quantities of Energy per 300 calories.
• 300 calories of Lotus Root provide inadequate amounts of Omega 6
• Both Raw Lotus Root as well as Raw White Mushrooms provide inadequate amounts of Omega 3 in 300 calories.