Comparing Nutrients in 5 ounces Boiled Lotus Root VS Hawaii Mountain Yam

Macros Ratio

	Protein	Fat	Carbs
Boiled Lotus Root	9%	1%	90%
Hawaii Mountain Yam	8%	1%	91%

Macro Nutrients

	Boiled Lotus Root	Hawaii Mountain Yam	Recommended Dietary Allowance
Energy	3.23% 94kcal	3.27% 95kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.099g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	0.097% 0.031g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.083% 0.014g	0.32% 0.054g	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	17.8% 23g	130g per day for Men 19-50 years
Sugars	0.98% 0.71g	0.61% 0.44g	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	9.33% 3.54g	38g per day for Men 19-50 years
Protein	4% 2.24g	3.4% 1.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Lotus Root	Hawaii Mountain Yam	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	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	2.07% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.66% 0.43mg	4.26% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.56% 0.43mg	12.3% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.8% 0.31mg	19.5% 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	4.1% 3.7mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lotus Root	Hawaii Mountain Yam	Recommended Dietary Allowance
Calcium	3.7% 37mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	17.3% 0.16mg	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	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	13.6% 0.31mg	15% 0.34mg	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	6.9% 48mg	700mg per day for Men 19-50 years
Potassium	15% 515mg	17.4% 593mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	4.25% 63.8mg	1.23% 18.4mg	1500mg per day for Men 19-50 years
Zinc	4.25% 0.47mg	3.48% 0.38mg	11mg per day for Men 19-50 years
Water	3.1% 115g	3.1% 115g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Lotus Root vs Hawaii Mountain Yam:

• Boiled and Drained Lotus Root have 1.2 times more Vitamin B1, 1.2 times more Vitamin B6 and 10.5 times more Vitamin C than Raw Hawaii Mountain Yam.
• While Raw Hawaii Mountain Yam contains 1.9 times more Vitamin B2, 1.6 times more Vitamin B3, 1.4 times more Vitamin B5, 1.8 times more Vitamin B9, 21 times more Vitamin E and 14 times more Vitamin K than Boiled and Drained Lotus Root.
• Both Boiled and Drained Lotus Root as well as Raw Hawaii Mountain Yam have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Lotus Root vs Hawaii Mountain Yam:

• Boiled and Drained Lotus Root have 2 times more Copper, 2 times more Iron, 1.8 times more Magnesium, 2.3 times more Phosphorus, 3.5 times more Sodium and 1.2 times more Zinc than Raw Hawaii Mountain Yam.
• Both Boiled and Drained Lotus Root and Raw Hawaii Mountain Yam have similar amounts of Calcium, Manganese, Potassium, Selenium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Lotus Root have 1.2 times more Fiber than Raw Hawaii Mountain Yam.
• Both Boiled and Drained Lotus Root and Raw Hawaii Mountain Yam have similar amounts of Energy, Carbohydrate and Protein per 5 oz.
• Both Boiled and Drained Lotus Root as well as Raw Hawaii Mountain Yam have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.