Comparing Nutrients in 5 ounces Boiled Lotus Root VS Red Leaf Lettuce

Macros Ratio

	Protein	Fat	Carbs
Boiled Lotus Root	9%	1%	90%
Red Leaf Lettuce	33%	12%	55%

Macro Nutrients

	Boiled Lotus Root	Red Leaf Lettuce	Recommended Dietary Allowance
Energy	3.23% 94kcal	0.64% 18.4kcal	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	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.083% 0.014g	0.28% 0.048g	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	2.46% 3.2g	130g per day for Men 19-50 years
Sugars	0.98% 0.71g	0.94% 0.68g	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	% 0.28g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	11.6% 4.4g	3.36% 1.28g	38g per day for Men 19-50 years
Protein	4% 2.24g	3.37% 1.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Lotus Root	Red Leaf Lettuce	Recommended Dietary Allowance
Vitamin A	0% 0μg	59% 532μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	7.56% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.1% 0.014mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	2.84% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.56% 0.43mg	4.1% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.8% 0.31mg	11% 0.14mg	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	12.8% 51μg	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	5.83% 5.24mg	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	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	166% 199μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lotus Root	Red Leaf Lettuce	Recommended Dietary Allowance
Calcium	3.7% 37mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	4.4% 0.04mg	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	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	13.6% 0.31mg	12.5% 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	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	15% 515mg	7.8% 265mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	3.87% 2.13μg	55μg per day for Men 19-50 years
Sodium	4.25% 63.8mg	2.36% 35.4mg	1500mg per day for Men 19-50 years
Zinc	4.25% 0.47mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3.1% 115g	3.66% 136g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Lotus Root vs Red Leaf Lettuce:

• Boiled and Drained Lotus Root have 2 times more Vitamin B1, 2.1 times more Vitamin B5, 2.2 times more Vitamin B6 and 7.4 times more Vitamin C than Raw Red Leaf Lettuce.
• While Raw Red Leaf Lettuce contains more Vitamin A, 7.7 times more Vitamin B2, 4.5 times more Vitamin B9, 15 times more Vitamin E and 1403 times more Vitamin K than Boiled and Drained Lotus Root.
• Both Boiled and Drained Lotus Root and Raw Red Leaf Lettuce have similar amounts of Vitamin B3 per 5 oz.
• Both Boiled and Drained Lotus Root as well as Raw Red Leaf Lettuce have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Lotus Root vs Red Leaf Lettuce:

• Boiled and Drained Lotus Root have 7.8 times more Copper, 1.8 times more Magnesium, 2.8 times more Phosphorus, 1.9 times more Potassium, 1.8 times more Sodium and 1.7 times more Zinc than Raw Red Leaf Lettuce.
• While Raw Red Leaf Lettuce contains 1.3 times more Calcium, 1.3 times more Iron and 2.5 times more Selenium than Boiled and Drained Lotus Root.
• Both Boiled and Drained Lotus Root and Raw Red Leaf Lettuce have similar amounts of Manganese and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Lotus Root have 5.1 times more Energy, 7.1 times more Carbohydrate and 3.4 times more Fiber than Raw Red Leaf Lettuce.
• While Raw Red Leaf Lettuce contains 20.3 times more Omega 3 than Boiled and Drained Lotus Root.
• Both Boiled and Drained Lotus Root and Raw Red Leaf Lettuce have similar amounts of Protein per 5 oz.
• Both Boiled and Drained Lotus Root as well as Raw Red Leaf Lettuce have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.