Comparing Nutrients in 500 calories Boiled Lotus Root VS Hawaii Mountain Yam

Weight per 500 calories

• Boiled Lotus Root: 758g
• Hawaii Mountain Yam: 746g

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 Hawaii Mountain Yam?

Macros Ratio

	Protein	Fat	Carbs
Boiled Lotus Root	9%	1%	90%
Hawaii Mountain Yam	8%	1%	91%

Macro Nutrients

	Boiled Lotus Root	Hawaii Mountain Yam	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.53g	0.77% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	1.9% 0.03g	3.26% 0.052g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.076g	1.67% 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	94% 122g	130g per day for Men 19-50 years
Sugars	5.22% 3.8g	3.2% 2.3g	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% 18.7g	38g per day for Men 19-50 years
Protein	21.4% 12g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Boiled Lotus Root	Hawaii Mountain Yam	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	80% 0.96mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.83% 0.076mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.27mg	22.4% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.8% 2.3mg	64.6% 3.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	127% 1.65mg	103% 1.34mg	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	26% 104μg	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	21.6% 19.4mg	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	10.4% 1.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.63% 0.76μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lotus Root	Hawaii Mountain Yam	Recommended Dietary Allowance
Calcium	19.7% 197mg	19.4% 194mg	1000mg per day for Men 19-50 years
Copper	183% 1.64mg	91% 0.82mg	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	41% 3.3mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	21.3% 89.6mg	420mg per day for Men 19-50 years
Manganese	72.5% 1.67mg	78.5% 1.8mg	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	36.2% 254mg	700mg per day for Men 19-50 years
Potassium	81% 2750mg	92% 3119mg	3400mg per day for Men 19-50 years
Selenium	8.26% 4.55μg	9.5% 5.22μg	55μg per day for Men 19-50 years
Sodium	22.7% 341mg	6.47% 97mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	18.3% 2mg	11mg per day for Men 19-50 years
Water	16.7% 617g	16.4% 608g	3700g per day for Men 19-50 years

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

• Boiled and Drained Lotus Root have 1.3 times more Vitamin B1, 1.2 times more Vitamin B6 and 10.7 times more Vitamin C than Raw Hawaii Mountain Yam.
• While Raw Hawaii Mountain Yam contains 1.9 times more Vitamin B2, 1.6 times more Vitamin B3, 1.4 times more Vitamin B5, 1.7 times more Vitamin B9, 20.7 times more Vitamin E and 13.8 times more Vitamin K than Boiled and Drained Lotus Root.
• Both Boiled and Drained Lotus Root as well as Raw Hawaii Mountain Yam have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Lotus Root vs Hawaii Mountain Yam:

• Boiled and Drained Lotus Root have 2 times more Copper, 2.1 times more Iron, 1.9 times more Magnesium, 2.3 times more Phosphorus, 3.5 times more Sodium and 1.2 times more Zinc than Raw Hawaii Mountain Yam.
• Both Boiled and Drained Lotus Root and Raw Hawaii Mountain Yam have similar amounts of Calcium, Manganese, Potassium, Selenium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Lotus Root have 1.6 times more Sugars and 1.3 times more Fiber than Raw Hawaii Mountain Yam.
• Both Boiled and Drained Lotus Root and Raw Hawaii Mountain Yam have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Boiled and Drained Lotus Root as well as Raw Hawaii Mountain Yam have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.