Comparing Nutrients in 5 ounces Boiled Lotus Root with Salt VS Boiled Lambsquarters with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Lotus Root with Salt	9%	1%	90%
Boiled Lambsquarters with Salt	33%	16%	51%

Macro Nutrients

	Boiled Lotus Root with Salt	Boiled Lambsquarters with Salt	Recommended Dietary Allowance
Energy	3.23% 94kcal	1.56% 45.4kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.099g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.083% 0.014g	2.3% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.5% 22.7g	5.45% 7.1g	130g per day for Men 19-50 years
Sugars	NA	1.2% 0.88g	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	11.6% 4.4g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	4% 2.24g	8.1% 4.54g	56g per day for Men 19-50 years

Vitamins

	Boiled Lotus Root with Salt	Boiled Lambsquarters with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	61.6% 554μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.1% 0.014mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	7.97% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.56% 0.43mg	1.76% 0.088mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.8% 0.31mg	19% 0.25mg	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	2.83% 11.3μg	4.96% 20μg	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	43% 39mg	58.3% 52.4mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	584% 701μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lotus Root with Salt	Boiled Lambsquarters with Salt	Recommended Dietary Allowance
Calcium	3.7% 37mg	36.6% 366mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	31% 0.28mg	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	16% 1.28mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	13.6% 0.31mg	32.4% 0.74mg	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	15.8% 111mg	9.1% 63.8mg	700mg per day for Men 19-50 years
Potassium	15% 515mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	26.6% 398mg	25% 376mg	1500mg per day for Men 19-50 years
Zinc	4.25% 0.47mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	3.1% 115g	3.4% 126g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Lotus Root with Salt VS Boiled Lambsquarters with Salt per 5 oz

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

Lets compare vitamin content per 5 ounces of Boiled Lotus Root with Salt vs Boiled Lambsquarters with Salt:

• 5 ounces of Boiled Lotus Root with Salt have 1.3 times more Vitamin B1, 4.9 times more Vitamin B5 and 1.3 times more Vitamin B6 than Boiled Lambsquarters with Salt.
• While 5 oz of Boiled and Drained Lambsquarters with Salt contain more Vitamin A, 26 times more Vitamin B2, 3 times more Vitamin B3, 1.8 times more Vitamin B9 and 1.4 times more Vitamin C than Boiled and Drained Lotus Root with Salt.
• 5 ounces of Boiled Lotus Root with Salt have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin B3
• 5 ounces of Boiled Lambsquarters with Salt have insufficient amounts of Vitamin B5
• Both Boiled and Drained Lotus Root with Salt as well as Boiled and Drained Lambsquarters with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Lotus Root with Salt vs Boiled Lambsquarters with Salt:

• 5 ounces of Boiled Lotus Root with Salt have 1.3 times more Iron, 1.7 times more Phosphorus and 1.3 times more Potassium than Boiled Lambsquarters with Salt.
• While 5 oz of Boiled and Drained Lambsquarters with Salt contain 9.9 times more Calcium and 2.4 times more Manganese than Boiled and Drained Lotus Root with Salt.
• Both Boiled Lotus Root with Salt and Boiled Lambsquarters with Salt contain similar levels of Copper, Magnesium, Sodium, Zinc and Water per five ounces.
• Both Boiled and Drained Lotus Root with Salt as well as Boiled and Drained Lambsquarters with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Lotus Root with Salt have 2.1 times more Energy, 3.2 times more Carbohydrate and 1.5 times more Fiber than Boiled Lambsquarters with Salt.
• While 5 oz of Boiled and Drained Lambsquarters with Salt contain 8 times more Omega 3 and 2 times more Protein than Boiled and Drained Lotus Root with Salt.
• 5 ounces of Boiled Lotus Root with Salt provide inadequate amounts of Omega 3
• 5 ounces of Boiled Lambsquarters with Salt provide inadequate amounts of Energy
• Both Boiled and Drained Lotus Root with Salt as well as Boiled and Drained Lambsquarters with Salt provide inadequate amounts of Omega 6 in five ounces.