Comparing Nutrients in 500 calories Lotus Root VS Boiled Lotus Root

Weight per 500 calories

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

Both foods have similar energy densities which is average in comparison to other foods.

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

Macros Ratio

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

Macro Nutrients

	Lotus Root	Boiled Lotus Root	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	0.55% 0.53g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	2.53% 0.041g	1.9% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	0.45% 0.076g	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	93% 121g	130g per day for Men 19-50 years
Sugars	NA	5.22% 3.8g	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	87% 33g	62% 23.5g	38g per day for Men 19-50 years
Protein	31.4% 17.6g	21.4% 12g	56g per day for Men 19-50 years

Vitamins

	Lotus Root	Boiled 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	90% 1.1mg	80% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.5mg	5.83% 0.076mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	14.2% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.55mg	45.8% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	134% 1.74mg	127% 1.65mg	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	22% 88μg	15% 60.6μg	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	231% 208mg	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	0.51% 0.076mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.63% 0.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lotus Root	Boiled Lotus Root	Recommended Dietary Allowance
Calcium	30.4% 304mg	19.7% 197mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	183% 1.64mg	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	98% 7.84mg	85.2% 6.8mg	8mg per day for Men 19-50 years
Magnesium	37% 155mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	76.7% 1.76mg	72.5% 1.67mg	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	84.4% 591mg	700mg per day for Men 19-50 years
Potassium	110% 3757mg	81% 2750mg	3400mg per day for Men 19-50 years
Selenium	8.6% 4.73μg	8.26% 4.55μg	55μg per day for Men 19-50 years
Sodium	18% 270mg	22.7% 341mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	14.4% 534g	16.7% 617g	3700g per day for Men 19-50 years

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

• Raw Lotus Root have 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 Raw Lotus Root and Boiled and Drained Lotus Root have similar amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B6 per 500 kcal.
• Both Raw Lotus Root as well as Boiled and Drained Lotus Root have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

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

• Raw Lotus Root have 1.5 times more Calcium and 1.4 times more Potassium than Boiled and Drained Lotus Root.
• While Boiled and Drained Lotus Root contain 1.3 times more Sodium than Raw Lotus Root.
• Both Raw Lotus Root and Boiled and Drained 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 have 1.4 times more Fiber and 1.5 times more Protein than Boiled and Drained Lotus Root.
• Both Raw Lotus Root and Boiled and Drained Lotus Root have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Lotus Root as well as Boiled and Drained Lotus Root have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.