Comparing Nutrients in 5 ounces Boiled Lotus Root with Salt VS Cooked Shiitake Mushrooms with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Lotus Root with Salt	9%	1%	90%
Cooked Shiitake Mushrooms with Salt	9%	3%	88%

Macro Nutrients

	Boiled Lotus Root with Salt	Cooked Shiitake Mushrooms with Salt	Recommended Dietary Allowance
Energy	3.23% 94kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.099g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.083% 0.014g	0.26% 0.044g	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	15.7% 20.4g	130g per day for Men 19-50 years
Sugars	NA	7.5% 5.44g	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	3.95% 2.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Lotus Root with Salt	Cooked Shiitake Mushrooms with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	4.37% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.1% 0.014mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.56% 0.43mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.8% 0.31mg	17.3% 0.23mg	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	7.44% 29.8μg	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	0.47% 0.43mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	6.6% 39.7IU	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

	Boiled Lotus Root with Salt	Cooked Shiitake Mushrooms with Salt	Recommended Dietary Allowance
Calcium	3.7% 37mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	141% 1.27mg	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	7.8% 0.62mg	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	12.6% 0.29mg	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	5.87% 41mg	700mg per day for Men 19-50 years
Potassium	15% 515mg	4.88% 166mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	64% 35μg	55μg per day for Men 19-50 years
Sodium	26.6% 398mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	4.25% 0.47mg	17% 1.9mg	11mg per day for Men 19-50 years
Water	3.1% 115g	3.2% 118g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Lotus Root with Salt vs Cooked Shiitake Mushrooms with Salt:

• Boiled and Drained Lotus Root with Salt have 3.4 times more Vitamin B1, 1.4 times more Vitamin B6 and 91.3 times more Vitamin C than Cooked Shiitake Mushrooms with Salt.
• While Cooked Shiitake Mushrooms with Salt contain 17 times more Vitamin B2, 5 times more Vitamin B3, 11.9 times more Vitamin B5, 2.6 times more Vitamin B9 and more Vitamin D than Boiled and Drained Lotus Root with Salt.
• Both Boiled and Drained Lotus Root with Salt as well as Cooked Shiitake Mushrooms with Salt have insufficient amounts of Vitamin A and Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Boiled Lotus Root with Salt vs Cooked Shiitake Mushrooms with Salt:

• Boiled and Drained Lotus Root with Salt have 8.7 times more Calcium, 2 times more Iron, 1.6 times more Magnesium, 2.7 times more Phosphorus and 3.1 times more Potassium than Cooked Shiitake Mushrooms with Salt.
• While Cooked Shiitake Mushrooms with Salt contain 4.1 times more Copper, 41.3 times more Selenium and 4 times more Zinc than Boiled and Drained Lotus Root with Salt.
• Both Boiled and Drained Lotus Root with Salt and Cooked Shiitake Mushrooms with Salt have similar amounts of Manganese, Sodium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Lotus Root with Salt have 1.5 times more Fiber than Cooked Shiitake Mushrooms with Salt.
• Both Boiled and Drained Lotus Root with Salt and Cooked Shiitake Mushrooms with Salt have similar amounts of Energy, Carbohydrate and Protein per 5 oz.
• Both Boiled and Drained Lotus Root with Salt as well as Cooked Shiitake Mushrooms with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.