Comparing Nutrients in 5 ounces Butterhead Lettuce VS Lotus Root

Macros Ratio

	Protein	Fat	Carbs
Butterhead Lettuce	33%	12%	55%
Lotus Root	13%	1%	86%

Macro Nutrients

	Butterhead Lettuce	Lotus Root	Recommended Dietary Allowance
Energy	0.64% 18.4kcal	3.6% 105kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	0.13% 0.043g	32g per day for Men 19-50 years
Omega 3	7.35% 0.12g	0.53% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.43% 3.16g	18.8% 24.4g	130g per day for Men 19-50 years
Sugars	1.84% 1.33g	NA	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	1% 0.72g	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	% 0.61g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	4.1% 1.56g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	3.4% 1.9g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Butterhead Lettuce	Lotus Root	Recommended Dietary Allowance
Vitamin A	26% 235μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.73% 0.081mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.16% 0.51mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.25% 0.21mg	10.7% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.94% 0.12mg	28% 0.37mg	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	26% 103μg	4.6% 18.4μg	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	5.83% 5.24mg	69.3% 62.4mg	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	1.7% 0.26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	121% 145μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Butterhead Lettuce	Lotus Root	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	6.38% 63.8mg	1000mg per day for Men 19-50 years
Copper	2.5% 0.023mg	40.5% 0.36mg	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	22% 1.76mg	20.6% 1.64mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	16% 0.37mg	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	6.7% 46.8mg	20.2% 142mg	700mg per day for Men 19-50 years
Potassium	9.92% 337mg	23% 788mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	3.78% 56.7mg	1500mg per day for Men 19-50 years
Zinc	2.58% 0.28mg	5.03% 0.55mg	11mg per day for Men 19-50 years
Water	3.66% 136g	3.03% 112g	3700g per day for Men 19-50 years

Nutrient Comparison: Butterhead Lettuce VS Lotus Root per 5 oz

Compare the macro and micronutrient content in 5 oz of Butterhead Lettuce versus 5 oz of Lotus Root to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Butterhead Lettuce vs Lotus Root:

• 5 ounces of Butterhead Lettuce have more Vitamin A and 5.6 times more Vitamin B9 than Lotus Root.
• While 5 oz of Raw Lotus Root contain 2.8 times more Vitamin B1, 3.5 times more Vitamin B2, 2.5 times more Vitamin B5, 3.1 times more Vitamin B6 and 11.9 times more Vitamin C than Raw Butterhead Lettuce.
• Both Butterhead Lettuce and Lotus Root provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Lotus Root have insufficient amounts of Vitamin A
• Both Raw Butterhead Lettuce as well as Raw Lotus Root have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Butterhead Lettuce vs Lotus Root:

• 5 ounces of Butterhead Lettuce have 1.2 times more Water than Lotus Root.
• While 5 oz of Raw Lotus Root contain 1.3 times more Calcium, 16.1 times more Copper, 1.8 times more Magnesium, 1.5 times more Manganese, 3 times more Phosphorus, 2.3 times more Potassium, 8 times more Sodium and 2 times more Zinc than Raw Butterhead Lettuce.
• Both Butterhead Lettuce and Lotus Root contain similar levels of Iron per five ounces.
• 5 ounces of Butterhead Lettuce lack sufficient amounts of Copper and Zinc
• Both Raw Butterhead Lettuce as well as Raw Lotus Root lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Butterhead Lettuce have 13.8 times more Omega 3 than Lotus Root.
• While 5 oz of Raw Lotus Root contain 5.7 times more Energy, 7.7 times more Carbohydrate, 4.5 times more Fiber and 1.9 times more Protein than Raw Butterhead Lettuce.
• 5 ounces of Butterhead Lettuce provide inadequate amounts of Energy and Carbohydrate
• 5 ounces of Lotus Root provide inadequate amounts of Omega 3
• Both Raw Butterhead Lettuce as well as Raw Lotus Root provide inadequate amounts of Omega 6 in five ounces.