Comparing Nutrients in 5 ounces Boiled Lotus Root VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled Lotus Root	9%	1%	90%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Boiled Lotus Root	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	3.23% 94kcal	1.8% 52.4kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.099g	0.99% 0.96g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	3.9% 0.062g	1.6g per day for Men 19-50 years
Omega 6	0.083% 0.014g	2.4% 0.41g	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	8.43% 11g	130g per day for Men 19-50 years
Sugars	0.98% 0.71g	7.98% 5.8g	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	0.55% 0.4g	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	% 0.51g	g per day for Men 19-50 years
Sucrose	NA	% 4.88g	g per day for Men 19-50 years
Fiber	11.6% 4.4g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	4% 2.24g	1.47% 0.82g	56g per day for Men 19-50 years

Vitamins

	Boiled Lotus Root	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	133% 1199μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.1% 0.014mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.56% 0.43mg	4.93% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.8% 0.31mg	9.16% 0.12mg	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	3.9% 15.6μg	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	3.62% 3.26mg	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	0.094% 0.014mg	9.54% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	16% 19.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lotus Root	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	3.7% 37mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	13% 0.12mg	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	9.4% 0.75mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	13.6% 0.31mg	10.3% 0.24mg	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	6.28% 44mg	700mg per day for Men 19-50 years
Potassium	15% 515mg	8% 272mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	4.25% 63.8mg	5.58% 83.6mg	1500mg per day for Men 19-50 years
Zinc	4.25% 0.47mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	3.1% 115g	3.46% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Lotus Root VS Cooked Frozen Carrots per 5 oz

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

Lets compare vitamin content per 5 ounces of Boiled Lotus Root vs Cooked Frozen Carrots:

• 5 ounces of Boiled Lotus Root have 4.2 times more Vitamin B1, 1.7 times more Vitamin B5, 2.6 times more Vitamin B6 and 11.9 times more Vitamin C than Cooked Frozen Carrots.
• While 5 oz of Boiled and Drained Frozen Carrots contain more Vitamin A, 3.7 times more Vitamin B2, 1.4 times more Vitamin B3, 1.4 times more Vitamin B9, 101 times more Vitamin E and 136 times more Vitamin K than Boiled and Drained Lotus Root.
• 5 ounces of Boiled Lotus Root have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Boiled and Drained Lotus Root as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Lotus Root vs Cooked Frozen Carrots:

• 5 ounces of Boiled Lotus Root have 2.6 times more Copper, 1.7 times more Iron, 2 times more Magnesium, 1.3 times more Manganese, 2.5 times more Phosphorus and 1.9 times more Potassium than Cooked Frozen Carrots.
• While 5 oz of Boiled and Drained Frozen Carrots contain 1.3 times more Calcium and 1.3 times more Sodium than Boiled and Drained Lotus Root.
• Both Boiled Lotus Root and Cooked Frozen Carrots contain similar levels of Zinc and Water per five ounces.
• Both Boiled and Drained Lotus Root as well as Boiled and Drained Frozen Carrots lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Lotus Root have 1.8 times more Energy, 2.1 times more Carbohydrate and 2.7 times more Protein than Cooked Frozen Carrots.
• While 5 oz of Boiled and Drained Frozen Carrots contain 11 times more Omega 3 and 8.2 times more Sugars than Boiled and Drained Lotus Root.
• Both Boiled Lotus Root and Cooked Frozen Carrots offer comparable quantities of Fiber per five ounces.
• 5 ounces of Boiled Lotus Root provide inadequate amounts of Omega 3
• 5 ounces of Cooked Frozen Carrots provide inadequate amounts of Energy and Protein
• Both Boiled and Drained Lotus Root as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Omega 6 in five ounces.