Comparing Nutrients in 500 calories Boiled Lotus Root VS White Mushrooms

Weight per 500 calories

• Boiled Lotus Root: 758g
• White Mushrooms: 2273g

Boiled Lotus Root have 3 times more energy per 100g than White Mushrooms. It has low energy density when compared to other foods. Raw White Mushrooms having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled Lotus Root or White Mushrooms?

Macros Ratio

	Protein	Fat	Carbs
Boiled Lotus Root	9%	1%	90%
White Mushrooms	43%	11%	46%

Macro Nutrients

	Boiled Lotus Root	White Mushrooms	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.53g	7.97% 7.73g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	3.55% 1.14g	32g per day for Men 19-50 years
Omega 3	1.9% 0.03g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.076g	21.4% 3.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	57% 74g	130g per day for Men 19-50 years
Sugars	5.22% 3.8g	62% 45g	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	5.33% 3.86g	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	% 33.6g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	62% 23.5g	60% 22.7g	38g per day for Men 19-50 years
Protein	21.4% 12g	125% 70.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Lotus Root	White Mushrooms	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	153% 1.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.83% 0.076mg	703% 9.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.27mg	512% 82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.8% 2.3mg	682% 34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	127% 1.65mg	182% 2.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	687% 206μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 60.6μg	97% 386μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	38% 0.91μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	231% 208mg	53% 47.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	26.5% 159IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.51% 0.076mg	1.5% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.63% 0.76μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lotus Root	White Mushrooms	Recommended Dietary Allowance
Calcium	19.7% 197mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	183% 1.64mg	803% 7.23mg	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	142% 11.4mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	48.7% 205mg	420mg per day for Men 19-50 years
Manganese	72.5% 1.67mg	46.4% 1.07mg	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	279% 1955mg	700mg per day for Men 19-50 years
Potassium	81% 2750mg	213% 7227mg	3400mg per day for Men 19-50 years
Selenium	8.26% 4.55μg	384% 211μg	55μg per day for Men 19-50 years
Sodium	22.7% 341mg	7.58% 114mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	107% 12mg	11mg per day for Men 19-50 years
Water	16.7% 617g	56.8% 2101g	3700g per day for Men 19-50 years

Boiled Lotus Root VS White Mushrooms Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Lotus Root or White Mushrooms?

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

• 500 calories of Boiled Lotus Root have 4.3 times more Vitamin C than White Mushrooms.
• While 500 kcal of Raw White Mushrooms contain 1.9 times more Vitamin B1, 120.6 times more Vitamin B2, 36.1 times more Vitamin B3, 14.9 times more Vitamin B5, 1.4 times more Vitamin B6, 6.4 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Boiled and Drained Lotus Root.
• 500 calories of Boiled Lotus Root have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D
• Both Boiled and Drained Lotus Root as well as Raw White Mushrooms have insufficient amounts of Vitamin A, Vitamin E and Vitamin K in 500 calories.

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

• 500 calories of Boiled Lotus Root have 2.9 times more Calcium, 1.6 times more Manganese and 3 times more Sodium than White Mushrooms.
• While 500 kcal of Raw White Mushrooms contain 4.4 times more Copper, 1.7 times more Iron, 3.3 times more Phosphorus, 2.6 times more Potassium, 46.5 times more Selenium, 4.7 times more Zinc and 3.4 times more Water than Boiled and Drained Lotus Root.
• Both Boiled Lotus Root and White Mushrooms contain similar levels of Magnesium per 500 calories.
• 500 calories of Boiled Lotus Root lack sufficient amounts of Selenium
• 500 calories of White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Lotus Root have 1.6 times more Carbohydrate than White Mushrooms.
• While 500 kcal of Raw White Mushrooms contain 48 times more Omega 6, 11.9 times more Sugars and 5.9 times more Protein than Boiled and Drained Lotus Root.
• Both Boiled Lotus Root and White Mushrooms offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Boiled Lotus Root provide inadequate amounts of Omega 6
• Both Boiled and Drained Lotus Root as well as Raw White Mushrooms provide inadequate amounts of Omega 3 in 500 calories.