Comparing Nutrients in 500 calories Boiled Lotus Root VS Lotus Root

Weight per 500 calories

• Boiled Lotus Root: 758g
• Lotus Root: 676g

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 or Lotus Root?

Macros Ratio

	Protein	Fat	Carbs
Boiled Lotus Root	9%	1%	90%
Lotus Root	13%	1%	86%

Macro Nutrients

	Boiled Lotus Root	Lotus Root	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.53g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	1.9% 0.03g	2.53% 0.041g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.076g	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	93% 121g	89.6% 116g	130g per day for Men 19-50 years
Sugars	5.22% 3.8g	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	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	87% 33g	38g per day for Men 19-50 years
Protein	21.4% 12g	31.4% 17.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Lotus Root	Lotus Root	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	90% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.83% 0.076mg	114% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.27mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.8% 2.3mg	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	127% 1.65mg	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	15% 60.6μg	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	231% 208mg	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	0.51% 0.076mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.63% 0.76μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lotus Root	Lotus Root	Recommended Dietary Allowance
Calcium	19.7% 197mg	30.4% 304mg	1000mg per day for Men 19-50 years
Copper	183% 1.64mg	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	85.2% 6.8mg	98% 7.84mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	37% 155mg	420mg per day for Men 19-50 years
Manganese	72.5% 1.67mg	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	84.4% 591mg	97% 676mg	700mg per day for Men 19-50 years
Potassium	81% 2750mg	110% 3757mg	3400mg per day for Men 19-50 years
Selenium	8.26% 4.55μg	8.6% 4.73μg	55μg per day for Men 19-50 years
Sodium	22.7% 341mg	18% 270mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	16.7% 617g	14.4% 534g	3700g per day for Men 19-50 years

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

• Raw Lotus Root contain 19.6 times more Vitamin B2, 1.4 times more Vitamin B9 and 1.4 times more Vitamin C than Boiled and Drained Lotus Root.
• Both Boiled and Drained Lotus Root and Raw Lotus Root have similar amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B6 per 500 kcal.
• Both Boiled and Drained Lotus Root as well as Raw Lotus Root have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Lotus Root vs Lotus Root:

• Boiled and Drained Lotus Root have 1.3 times more Sodium than Raw Lotus Root.
• While Raw Lotus Root contain 1.5 times more Calcium and 1.4 times more Potassium than Boiled and Drained Lotus Root.
• Both Boiled and Drained Lotus Root and Raw Lotus Root have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Selenium, Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Lotus Root contain 1.4 times more Fiber and 1.5 times more Protein than Boiled and Drained Lotus Root.
• Both Boiled and Drained Lotus Root and Raw Lotus Root have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Boiled and Drained Lotus Root as well as Raw Lotus Root have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.