Comparing Nutrients in 500 calories Boiled Lotus Root with Salt VS Cooked Shiitake Mushrooms with Salt

Weight per 500 calories

• Boiled Lotus Root with Salt: 758g
• Cooked Shiitake Mushrooms with Salt: 893g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 500 calories - Boiled Lotus Root with Salt or Cooked Shiitake Mushrooms with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Lotus Root with Salt	9%	1%	90%
Cooked Shiitake Mushrooms with Salt	9%	3%	88%

Macro Nutrients

	Boiled Lotus Root with Salt	Cooked Shiitake Mushrooms with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.53g	2.03% 1.96g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	1.9% 0.03g	1.67% 0.027g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.076g	1.63% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	99% 128g	130g per day for Men 19-50 years
Sugars	NA	47.3% 34.3g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	62% 23.5g	49.3% 18.8g	38g per day for Men 19-50 years
Protein	21.4% 12g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Boiled Lotus Root with Salt	Cooked Shiitake Mushrooms with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80% 0.96mg	27.5% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.83% 0.076mg	117% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.27mg	83.7% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.8% 2.3mg	641% 32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	127% 1.65mg	109% 1.4mg	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	15% 60.6μg	47% 188μg	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	231% 208mg	2.98% 2.68mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	41.7% 250IU	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

	Boiled Lotus Root with Salt	Cooked Shiitake Mushrooms with Salt	Recommended Dietary Allowance
Calcium	19.7% 197mg	2.68% 26.8mg	1000mg per day for Men 19-50 years
Copper	183% 1.64mg	889% 8mg	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	85.2% 6.8mg	49% 3.93mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	29.8% 125mg	420mg per day for Men 19-50 years
Manganese	72.5% 1.67mg	79% 1.82mg	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	84.4% 591mg	37% 259mg	700mg per day for Men 19-50 years
Potassium	81% 2750mg	30.7% 1045mg	3400mg per day for Men 19-50 years
Selenium	8.26% 4.55μg	403% 221μg	55μg per day for Men 19-50 years
Sodium	142% 2129mg	143% 2143mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	108% 12mg	11mg per day for Men 19-50 years
Water	16.7% 617g	20% 745g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Lotus Root with Salt vs Cooked Shiitake Mushrooms with Salt:

• Boiled and Drained Lotus Root with Salt have 2.9 times more Vitamin B1 and 77.5 times more Vitamin C than Cooked Shiitake Mushrooms with Salt.
• While Cooked Shiitake Mushrooms with Salt contain 20 times more Vitamin B2, 5.9 times more Vitamin B3, 14 times more Vitamin B5, 3.1 times more Vitamin B9 and more Vitamin D than Boiled and Drained Lotus Root with Salt.
• Both Boiled and Drained Lotus Root with Salt and Cooked Shiitake Mushrooms with Salt have similar amounts of Vitamin B6 per 500 kcal.
• Both Boiled and Drained Lotus Root with Salt as well as Cooked Shiitake Mushrooms with Salt have insufficient amounts of Vitamin A and Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Boiled Lotus Root with Salt vs Cooked Shiitake Mushrooms with Salt:

• Boiled and Drained Lotus Root with Salt have 7.4 times more Calcium, 1.7 times more Iron, 1.3 times more Magnesium, 2.3 times more Phosphorus and 2.6 times more Potassium than Cooked Shiitake Mushrooms with Salt.
• While Cooked Shiitake Mushrooms with Salt contain 4.9 times more Copper, 48.7 times more Selenium and 4.8 times more Zinc than Boiled and Drained Lotus Root with Salt.
• Both Boiled and Drained Lotus Root with Salt and Cooked Shiitake Mushrooms with Salt have similar amounts of Manganese, Sodium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Lotus Root with Salt have 1.3 times more Fiber than Cooked Shiitake Mushrooms with Salt.
• Both Boiled and Drained Lotus Root with Salt and Cooked Shiitake Mushrooms with Salt have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Boiled and Drained Lotus Root with Salt as well as Cooked Shiitake Mushrooms with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.