Comparing Nutrients in 500 calories Lotus Root VS Carrots

Weight per 500 calories

• Lotus Root: 676g
• Carrots: 1220g

Lotus Root have 1.8 times more energy per 100g than Carrots. It has average energy density when compared to other foods. Raw Carrots having low energy density.

Which food has more nutrients per 500 calories - Lotus Root or Carrots?

Macros Ratio

	Protein	Fat	Carbs
Lotus Root	13%	1%	86%
Carrots	8%	5%	87%

Macro Nutrients

	Lotus Root	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	3% 2.93g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	2.53% 0.041g	1.52% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	7.17% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.6% 116g	90% 117g	130g per day for Men 19-50 years
Sugars	NA	79.7% 58g	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	9.25% 6.7g	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	% 7.2g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	87% 33g	90% 34g	38g per day for Men 19-50 years
Protein	31.4% 17.6g	20.3% 11.3g	56g per day for Men 19-50 years

Vitamins

	Lotus Root	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	1131% 10183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	90% 1.1mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.5mg	54.4% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.55mg	66.6% 3.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	134% 1.74mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	90% 27μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 88μg	58% 232μg	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	330% 297mg	80% 72mg	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	NA	53.7% 8.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lotus Root	Carrots	Recommended Dietary Allowance
Calcium	30.4% 304mg	40.2% 402mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	61% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.98% 39μg	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	98% 7.84mg	45.7% 3.66mg	8mg per day for Men 19-50 years
Magnesium	37% 155mg	35% 146mg	420mg per day for Men 19-50 years
Manganese	76.7% 1.76mg	76% 1.74mg	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	97% 676mg	61% 427mg	700mg per day for Men 19-50 years
Potassium	110% 3757mg	115% 3902mg	3400mg per day for Men 19-50 years
Selenium	8.6% 4.73μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	18% 270mg	56% 841mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	26.6% 2.93mg	11mg per day for Men 19-50 years
Water	14.4% 534g	29% 1077g	3700g per day for Men 19-50 years

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

• Raw Lotus Root have 1.3 times more Vitamin B1, 2.1 times more Vitamin B2 and 4.1 times more Vitamin C than Raw Carrots.
• While Raw Carrots contain more Vitamin A, 4.4 times more Vitamin B3, 1.3 times more Vitamin B5 and 2.6 times more Vitamin B9 than Raw Lotus Root.
• Both Raw Lotus Root and Raw Carrots have similar amounts of Vitamin B6 per 500 kcal.
• Both Raw Lotus Root as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Lotus Root vs Carrots:

• Raw Lotus Root have 3.2 times more Copper, 2.1 times more Iron, 1.6 times more Phosphorus and 3.9 times more Selenium than Raw Carrots.
• While Raw Carrots contain 1.3 times more Calcium, 3.1 times more Sodium and 2 times more Water than Raw Lotus Root.
• Both Raw Lotus Root and Raw Carrots have similar amounts of Magnesium, Manganese, Potassium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Lotus Root have 1.5 times more Protein than Raw Carrots.
• While Raw Carrots contain 12.9 times more Omega 6 than Raw Lotus Root.
• Both Raw Lotus Root and Raw Carrots have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
• Both Raw Lotus Root as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.