Comparing Nutrients in 500 calories Butterhead Lettuce VS Lotus Root

Weight per 500 calories

• Butterhead Lettuce: 3846g
• Lotus Root: 676g

Raw Lotus Root have 5.7 times more energy per unit of mass than Raw Butterhead Lettuce, which is average in comparison to other foods. Butterhead Lettuce having very low energy density.

Discover which food has more nutrients per 500 calories - Butterhead Lettuce or Lotus Root?

Macros Ratio

	Protein	Fat	Carbs
Butterhead Lettuce	33%	12%	55%
Lotus Root	13%	1%	86%

Macro Nutrients

	Butterhead Lettuce	Lotus Root	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.72% 8.46g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	3.5% 1.1g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	200% 3.2g	2.53% 0.041g	1.6g per day for Men 19-50 years
Omega 6	7.7% 1.3g	0.56% 0.095g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66% 85.8g	89.6% 116g	130g per day for Men 19-50 years
Sugars	50% 36g	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	27% 19.6g	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	% 16.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	111% 42.3g	87% 33g	38g per day for Men 19-50 years
Protein	93% 52g	31.4% 17.6g	56g per day for Men 19-50 years

Vitamins

	Butterhead Lettuce	Lotus Root	Recommended Dietary Allowance
Vitamin A	709% 6385μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	183% 2.2mg	90% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.4mg	114% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	86% 13.7mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	115% 5.77mg	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	243% 3.15mg	134% 1.74mg	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	702% 2808μg	22% 88μg	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	158% 142mg	330% 297mg	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	46% 6.92mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3279% 3935μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Butterhead Lettuce	Lotus Root	Recommended Dietary Allowance
Calcium	135% 1346mg	30.4% 304mg	1000mg per day for Men 19-50 years
Copper	68.4% 0.62mg	193% 1.74mg	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	596% 47.7mg	98% 7.84mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	37% 155mg	420mg per day for Men 19-50 years
Manganese	299% 6.9mg	76.7% 1.76mg	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	181% 1269mg	97% 676mg	700mg per day for Men 19-50 years
Potassium	269% 9154mg	110% 3757mg	3400mg per day for Men 19-50 years
Selenium	42% 23μg	8.6% 4.73μg	55μg per day for Men 19-50 years
Sodium	13% 192mg	18% 270mg	1500mg per day for Men 19-50 years
Zinc	70% 7.7mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	99% 3678g	14.4% 534g	3700g per day for Men 19-50 years

Butterhead Lettuce VS Lotus Root Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Butterhead Lettuce or Lotus Root?

Lets compare vitamin content per 500 calories of Butterhead Lettuce vs Lotus Root:

• 500 calories of Butterhead Lettuce have more Vitamin A, 2 times more Vitamin B1, 1.6 times more Vitamin B2, 5.1 times more Vitamin B3, 2.3 times more Vitamin B5, 1.8 times more Vitamin B6 and 32 times more Vitamin B9 than Lotus Root.
• While 500 kcal of Raw Lotus Root contain 2.1 times more Vitamin C than Raw Butterhead Lettuce.
• 500 calories of Lotus Root have insufficient amounts of Vitamin A
• Both Raw Butterhead Lettuce as well as Raw Lotus Root have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Butterhead Lettuce vs Lotus Root:

• 500 calories of Butterhead Lettuce have 4.4 times more Calcium, 6.1 times more Iron, 3.2 times more Magnesium, 3.9 times more Manganese, 1.9 times more Phosphorus, 2.4 times more Potassium, 4.9 times more Selenium, 2.9 times more Zinc and 6.9 times more Water than Lotus Root.
• While 500 kcal of Raw Lotus Root contain 2.8 times more Copper and 1.4 times more Sodium than Raw Butterhead Lettuce.
• 500 calories of Lotus Root lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Butterhead Lettuce have 78.7 times more Omega 3, 1.3 times more Fiber and 3 times more Protein than Lotus Root.
• While 500 kcal of Raw Lotus Root contain 1.4 times more Carbohydrate than Raw Butterhead Lettuce.
• Both Butterhead Lettuce and Lotus Root offer comparable quantities of Energy per 500 calories.
• 500 calories of Lotus Root provide inadequate amounts of Omega 3
• Both Raw Butterhead Lettuce as well as Raw Lotus Root provide inadequate amounts of Omega 6 in 500 calories.