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

Weight per 500 calories

• Boiled Lotus Root with Salt: 758g
• Boiled White Mushrooms with Salt: 1786g

Boiled Lotus Root with Salt have 2.4 times more energy per 100g than Boiled White Mushrooms with Salt. It has low energy density when compared to other foods. Boiled and Drained White Mushrooms with Salt having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Lotus Root with Salt	9%	1%	90%
Boiled White Mushrooms with Salt	25%	12%	63%

Macro Nutrients

	Boiled Lotus Root with Salt	Boiled White 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	8.65% 8.4g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	1.9% 0.03g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.076g	19% 3.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	72.7% 94g	130g per day for Men 19-50 years
Sugars	NA	57.6% 41.8g	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	103% 39.3g	38g per day for Men 19-50 years
Protein	21.4% 12g	69% 38.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Lotus Root with Salt	Boiled White 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	109% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.83% 0.076mg	412% 5.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.27mg	498% 79.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.8% 2.3mg	771% 38.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	127% 1.65mg	130% 1.7mg	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	80.4% 321μg	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	79.4% 71.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	24% 143IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.2% 0.18mg	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	Boiled White Mushrooms with Salt	Recommended Dietary Allowance
Calcium	19.7% 197mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	183% 1.64mg	1000% 9mg	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	388% 31mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	51% 214mg	420mg per day for Men 19-50 years
Manganese	72.5% 1.67mg	89.3% 2.05mg	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	222% 1554mg	700mg per day for Men 19-50 years
Potassium	81% 2750mg	187% 6357mg	3400mg per day for Men 19-50 years
Selenium	8.26% 4.55μg	435% 239μg	55μg per day for Men 19-50 years
Sodium	142% 2129mg	283% 4250mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	141% 15.5mg	11mg per day for Men 19-50 years
Water	16.7% 617g	44% 1626g	3700g per day for Men 19-50 years

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

• Boiled and Drained Lotus Root with Salt have 2.9 times more Vitamin C than Boiled and Drained White Mushrooms with Salt.
• While Boiled and Drained White Mushrooms with Salt contain 1.4 times more Vitamin B1, 70.7 times more Vitamin B2, 35 times more Vitamin B3, 16.9 times more Vitamin B5, 5.3 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 Boiled and Drained White Mushrooms with Salt have similar amounts of Vitamin B6 per 500 kcal.
• Both Boiled and Drained Lotus Root with Salt as well as Boiled and Drained White 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 Boiled White Mushrooms with Salt:

• Boiled and Drained Lotus Root with Salt have 1.8 times more Calcium than Boiled and Drained White Mushrooms with Salt.
• While Boiled and Drained White Mushrooms with Salt contain 5.5 times more Copper, 4.6 times more Iron, 1.3 times more Magnesium, 2.6 times more Phosphorus, 2.3 times more Potassium, 52.6 times more Selenium, 2 times more Sodium, 6.2 times more Zinc and 2.6 times more Water than Boiled and Drained Lotus Root with Salt.
• Both Boiled and Drained Lotus Root with Salt and Boiled and Drained White Mushrooms with Salt have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Lotus Root with Salt have 1.3 times more Carbohydrate than Boiled and Drained White Mushrooms with Salt.
• While Boiled and Drained White Mushrooms with Salt contain 15.8 times more Fat, 42.2 times more Omega 6, 1.7 times more Fiber and 3.2 times more Protein than Boiled and Drained Lotus Root with Salt.
• Both Boiled and Drained Lotus Root with Salt and Boiled and Drained White Mushrooms with Salt have similar amounts of Energy per 500 kcal.
• Both Boiled and Drained Lotus Root with Salt as well as Boiled and Drained White Mushrooms with Salt have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.