Comparing Nutrients in 300 calories Baked White Potatoes VS Lotus Root

Weight per 300 calories

• Baked White Potatoes: 326g
• Lotus Root: 405g

Baked White Potatoes have 1.2 times more energy per 100g than Lotus Root. It has average energy density when compared to other foods. Raw Lotus Root having average energy density.

Which food has more nutrients per 300 calories - Baked White Potatoes or Lotus Root?

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Lotus Root	13%	1%	86%

Macro Nutrients

	Baked White Potatoes	Lotus Root	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.49g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	3.06% 0.049g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	0.33% 0.057g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 68.7g	53.7% 70g	130g per day for Men 19-50 years
Sugars	6.9% 5g	NA	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	1.6% 1.17g	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	% 2.05g	NA	g per day for Men 19-50 years
Sucrose	% 1.3g	NA	g per day for Men 19-50 years
Fiber	18% 6.85g	52.3% 20g	38g per day for Men 19-50 years
Protein	12.2% 6.85g	19% 10.5g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Lotus Root	Recommended Dietary Allowance
Vitamin A	0.36% 3.26μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	54% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.8% 0.14mg	68.6% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 5mg	10% 1.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	30.6% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	80.5% 1.05mg	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	31% 124μg	13% 52.7μg	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	45.7% 41mg	198% 178mg	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	0.87% 0.13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.34% 8.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Lotus Root	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	18.2% 182mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	116% 1.04mg	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	26% 2.1mg	58.8% 4.7mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	22.2% 93mg	420mg per day for Men 19-50 years
Manganese	26.8% 0.62mg	46% 1.06mg	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	35% 245mg	58% 405mg	700mg per day for Men 19-50 years
Potassium	52% 1774mg	66.3% 2254mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	5.16% 2.84μg	55μg per day for Men 19-50 years
Sodium	1.52% 23mg	11% 162mg	1500mg per day for Men 19-50 years
Zinc	10.4% 1.14mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	6.65% 246g	8.67% 321g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 3.1 times more Vitamin B3 and 2.4 times more Vitamin B9 than Raw Lotus Root.
• While Raw Lotus Root contain 4.1 times more Vitamin B1, 6.4 times more Vitamin B2, 1.5 times more Vitamin B6 and 4.3 times more Vitamin C than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Lotus Root have similar amounts of Vitamin B5 per 300 kcal.
• Both Baked Whole White Potatoes as well as Raw Lotus Root have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Baked White Potatoes vs Lotus Root:

• Raw Lotus Root contain 5.6 times more Calcium, 2.5 times more Copper, 2.3 times more Iron, 1.7 times more Manganese, 1.7 times more Phosphorus, 1.3 times more Potassium, 1.7 times more Selenium, 7.1 times more Sodium, 1.4 times more Zinc and 1.3 times more Water than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Lotus Root have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Baked Whole White Potatoes have 2 times more Omega 3 than Raw Lotus Root.
• While Raw Lotus Root contain 2.9 times more Fiber and 1.5 times more Protein than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Lotus Root have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Baked Whole White Potatoes as well as Raw Lotus Root have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.