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

Macros Ratio

	Protein	Fat	Carbs
Boiled Lotus Root with Salt	9%	1%	90%
Boiled Leeks with Salt	9%	5%	86%

Macro Nutrients

	Boiled Lotus Root with Salt	Boiled Leeks with Salt	Recommended Dietary Allowance
Energy	3.23% 94kcal	1.5% 44kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.099g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	5.85% 0.094g	1.6g per day for Men 19-50 years
Omega 6	0.083% 0.014g	0.38% 0.064g	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	8.3% 11g	130g per day for Men 19-50 years
Sugars	NA	4.13% 3g	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	3.73% 1.4g	38g per day for Men 19-50 years
Protein	4% 2.24g	2.05% 1.15g	56g per day for Men 19-50 years

Vitamins

	Boiled Lotus Root with Salt	Boiled Leeks with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.46% 58μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	3.07% 0.037mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.1% 0.014mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	1.77% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.56% 0.43mg	2.04% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.8% 0.31mg	12.3% 0.16mg	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	8.5% 34μg	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	6.6% 5.95mg	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	4.72% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lotus Root with Salt	Boiled Leeks with Salt	Recommended Dietary Allowance
Calcium	3.7% 37mg	4.25% 42.5mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	9.76% 0.088mg	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	19.5% 1.56mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	13.6% 0.31mg	15.2% 0.35mg	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	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	15% 515mg	3.63% 123mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	26.6% 398mg	23.2% 349mg	1500mg per day for Men 19-50 years
Zinc	4.25% 0.47mg	0.77% 0.085mg	11mg per day for Men 19-50 years
Water	3.1% 115g	3.48% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Lotus Root with Salt VS Boiled Leeks 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 Leeks 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 Leeks with Salt:

• 5 ounces of Boiled Lotus Root with Salt have 4.9 times more Vitamin B1, 4.2 times more Vitamin B5, 1.9 times more Vitamin B6 and 6.5 times more Vitamin C than Boiled Leeks with Salt.
• While 5 oz of Boiled and Drained Leeks with Salt contain more Vitamin A and 3 times more Vitamin B9 than Boiled and Drained Lotus Root with Salt.
• 5 ounces of Boiled Lotus Root with Salt have insufficient amounts of Vitamin A
• 5 ounces of Boiled Leeks with Salt have insufficient amounts of Vitamin B5
• Both Boiled and Drained Lotus Root with Salt as well as Boiled and Drained Leeks with Salt have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Boiled Lotus Root with Salt have 3.5 times more Copper, 1.6 times more Magnesium, 4.6 times more Phosphorus, 4.2 times more Potassium and 5.5 times more Zinc than Boiled Leeks with Salt.
• Both Boiled Lotus Root with Salt and Boiled Leeks with Salt contain similar levels of Calcium, Iron, Manganese, Sodium and Water per five ounces.
• 5 ounces of Boiled Leeks with Salt lack sufficient amounts of Zinc
• Both Boiled and Drained Lotus Root with Salt as well as Boiled and Drained Leeks 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, 2.1 times more Carbohydrate, 3.1 times more Fiber and 2 times more Protein than Boiled Leeks with Salt.
• While 5 oz of Boiled and Drained Leeks with Salt contain 16.5 times more Omega 3 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 Leeks with Salt provide inadequate amounts of Energy and Protein
• Both Boiled and Drained Lotus Root with Salt as well as Boiled and Drained Leeks with Salt provide inadequate amounts of Omega 6 in five ounces.