Comparing Nutrients in 500 calories Lotus Root VS Stir-Fried White Mushrooms

Weight per 500 calories

• Lotus Root: 676g
• Stir-Fried White Mushrooms: 1923g

Lotus Root have 2.8 times more energy per 100g than Stir-Fried White Mushrooms. It has average energy density when compared to other foods. Stir-Fried White Mushrooms having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Lotus Root	13%	1%	86%
Stir-Fried White Mushrooms	43%	9%	48%

Macro Nutrients

	Lotus Root	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	6.54% 6.35g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	2.53% 0.041g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	18% 3.08g	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	59.8% 77.7g	130g per day for Men 19-50 years
Sugars	NA	0% 0g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	87% 33g	91% 34.6g	38g per day for Men 19-50 years
Protein	31.4% 17.6g	123% 69g	56g per day for Men 19-50 years

Vitamins

	Lotus Root	Stir-Fried 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	90% 1.1mg	154% 1.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.5mg	685% 8.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	479% 76.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.55mg	558% 28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	134% 1.74mg	62% 0.81mg	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	96% 385μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	25.6% 154IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lotus Root	Stir-Fried White Mushrooms	Recommended Dietary Allowance
Calcium	30.4% 304mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	193% 1.74mg	622% 5.6mg	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	60% 4.8mg	8mg per day for Men 19-50 years
Magnesium	37% 155mg	50.4% 212mg	420mg per day for Men 19-50 years
Manganese	76.7% 1.76mg	39.3% 0.9mg	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	288% 2019mg	700mg per day for Men 19-50 years
Potassium	110% 3757mg	224% 7615mg	3400mg per day for Men 19-50 years
Selenium	8.6% 4.73μg	486% 267μg	55μg per day for Men 19-50 years
Sodium	18% 270mg	15.4% 231mg	1500mg per day for Men 19-50 years
Zinc	24% 2.64mg	100% 11mg	11mg per day for Men 19-50 years
Water	14.4% 534g	47.3% 1752g	3700g per day for Men 19-50 years

Lotus Root VS Stir-Fried White Mushrooms Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Lotus Root vs Stir-Fried White Mushrooms:

• 500 calories of Lotus Root have 2.2 times more Vitamin B6 and more Vitamin C than Stir-Fried White Mushrooms.
• While 500 kcal of Stir-Fried White Mushrooms contain 1.7 times more Vitamin B1, 6 times more Vitamin B2, 28.4 times more Vitamin B3, 10.9 times more Vitamin B5, 4.4 times more Vitamin B9 and more Vitamin D than Raw Lotus Root.
• 500 calories of Lotus Root have insufficient amounts of Vitamin D
• 500 calories of Stir-Fried White Mushrooms have insufficient amounts of Vitamin C
• Both Raw Lotus Root as well as Stir-Fried White Mushrooms have insufficient amounts of Vitamin A and Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Lotus Root vs Stir-Fried White Mushrooms:

• 500 calories of Lotus Root have 4 times more Calcium, 1.6 times more Iron and 2 times more Manganese than Stir-Fried White Mushrooms.
• While 500 kcal of Stir-Fried White Mushrooms contain 3.2 times more Copper, 1.4 times more Magnesium, 3 times more Phosphorus, 2 times more Potassium, 56.5 times more Selenium, 4.2 times more Zinc and 3.3 times more Water than Raw Lotus Root.
• Both Lotus Root and Stir-Fried White Mushrooms contain similar levels of Sodium per 500 calories.
• 500 calories of Lotus Root lack sufficient amounts of Selenium
• 500 calories of Stir-Fried White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Lotus Root have 1.5 times more Carbohydrate than Stir-Fried White Mushrooms.
• While 500 kcal of Stir-Fried White Mushrooms contain 32.5 times more Omega 6 and 3.9 times more Protein than Raw Lotus Root.
• Both Lotus Root and Stir-Fried White Mushrooms offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Lotus Root provide inadequate amounts of Omega 6
• Both Raw Lotus Root as well as Stir-Fried White Mushrooms provide inadequate amounts of Omega 3 in 500 calories.