Comparing Nutrients in 300 calories Lotus Root VS Stir-Fried White Mushrooms

Weight per 300 calories

• Lotus Root: 405g
• Stir-Fried White Mushrooms: 1154g

Lotus Root have 2.8 times more energy per 100g than Stir-Fried White Mushrooms. It has average energy density when compared to other foods. Stir-Fried White Mushrooms having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Lotus Root	13%	1%	86%
Stir-Fried White Mushrooms	43%	9%	48%

Macro Nutrients

	Lotus Root	Stir-Fried 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	3.93% 3.8g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	1.44% 0.46g	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	11% 1.85g	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	36% 46.6g	130g per day for Men 19-50 years
Sugars	NA	0% 0g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	52.3% 20g	54.7% 20.8g	38g per day for Men 19-50 years
Protein	19% 10.5g	73.8% 41.3g	56g per day for Men 19-50 years

Vitamins

	Lotus Root	Stir-Fried 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	411% 5.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.62mg	288% 46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.6% 1.53mg	335% 16.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.5% 1.05mg	37.3% 0.48mg	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	13% 52.7μg	57.7% 231μg	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	198% 178mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	15.4% 92IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0% 0mg	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	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Calcium	18.2% 182mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	373% 3.36mg	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	36% 2.9mg	8mg per day for Men 19-50 years
Magnesium	22.2% 93mg	30.2% 127mg	420mg per day for Men 19-50 years
Manganese	46% 1.06mg	23.6% 0.54mg	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	173% 1212mg	700mg per day for Men 19-50 years
Potassium	66.3% 2254mg	134% 4569mg	3400mg per day for Men 19-50 years
Selenium	5.16% 2.84μg	292% 160μg	55μg per day for Men 19-50 years
Sodium	11% 162mg	9.23% 138mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	59.8% 6.58mg	11mg per day for Men 19-50 years
Water	8.67% 321g	28.4% 1051g	3700g per day for Men 19-50 years

Lotus Root VS Stir-Fried White Mushrooms Nutrients Per 300 Kcal

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

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

• 300 calories of Lotus Root have 2.2 times more Vitamin B6 and more Vitamin C than Stir-Fried White Mushrooms.
• While 300 kcal of Stir-Fried White Mushrooms contain 1.7 times more Vitamin B1, 6 times more Vitamin B2, 28.4 times more Vitamin B3, 10.9 times more Vitamin B5, 4.4 times more Vitamin B9 and more Vitamin D than Raw Lotus Root.
• 300 calories of Lotus Root have insufficient amounts of Vitamin D
• 300 calories of Stir-Fried White Mushrooms have insufficient amounts of Vitamin C
• Both Raw Lotus Root as well as Stir-Fried White Mushrooms have insufficient amounts of Vitamin A and Vitamin B12 in 300 calories.

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

• 300 calories of Lotus Root have 4 times more Calcium, 1.6 times more Iron and 2 times more Manganese than Stir-Fried White Mushrooms.
• While 300 kcal of Stir-Fried White Mushrooms contain 3.2 times more Copper, 1.4 times more Magnesium, 3 times more Phosphorus, 2 times more Potassium, 56.5 times more Selenium, 4.2 times more Zinc and 3.3 times more Water than Raw Lotus Root.
• Both Lotus Root and Stir-Fried White Mushrooms contain similar levels of Sodium per 300 calories.
• 300 calories of Lotus Root lack sufficient amounts of Selenium
• 300 calories of Stir-Fried White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Lotus Root have 1.5 times more Carbohydrate than Stir-Fried White Mushrooms.
• While 300 kcal of Stir-Fried White Mushrooms contain 32.5 times more Omega 6 and 3.9 times more Protein than Raw Lotus Root.
• Both Lotus Root and Stir-Fried White Mushrooms offer comparable quantities of Energy and Fiber per 300 calories.
• 300 calories of Lotus Root provide inadequate amounts of Omega 6
• Both Raw Lotus Root as well as Stir-Fried White Mushrooms provide inadequate amounts of Omega 3 in 300 calories.