Comparing Nutrients in 5 ounces Lotus Root VS Boiled Lotus Root

Macros Ratio

	Protein	Fat	Carbs
Lotus Root	13%	1%	86%
Boiled Lotus Root	9%	1%	90%

Macro Nutrients

	Lotus Root	Boiled Lotus Root	Recommended Dietary Allowance
Energy	3.6% 105kcal	3.23% 94kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.1% 0.099g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	0.53% 0.009g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	0.083% 0.014g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.8% 24.4g	17.5% 22.7g	130g per day for Men 19-50 years
Sugars	NA	0.98% 0.71g	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	18.3% 6.95g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	4% 2.24g	56g per day for Men 19-50 years

Vitamins

	Lotus Root	Boiled Lotus Root	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	1.1% 0.014mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	2.66% 0.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.53mg	8.56% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	23.8% 0.31mg	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	4.6% 18.4μg	2.83% 11.3μg	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	69.3% 62.4mg	43% 39mg	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	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lotus Root	Boiled Lotus Root	Recommended Dietary Allowance
Calcium	6.38% 63.8mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	40.5% 0.36mg	34% 0.31mg	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	20.6% 1.64mg	16% 1.28mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	13.6% 0.31mg	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	20.2% 142mg	15.8% 111mg	700mg per day for Men 19-50 years
Potassium	23% 788mg	15% 515mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	3.78% 56.7mg	4.25% 63.8mg	1500mg per day for Men 19-50 years
Zinc	5.03% 0.55mg	4.25% 0.47mg	11mg per day for Men 19-50 years
Water	3.03% 112g	3.1% 115g	3700g per day for Men 19-50 years

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

• Raw Lotus Root have 1.3 times more Vitamin B1, 22 times more Vitamin B2, 1.3 times more Vitamin B3, 1.2 times more Vitamin B5, 1.6 times more Vitamin B9 and 1.6 times more Vitamin C than Boiled and Drained Lotus Root.
• Both Raw Lotus Root and Boiled and Drained Lotus Root have similar amounts of Vitamin B6 per 5 oz.
• Both Raw Lotus Root as well as Boiled and Drained Lotus Root have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Lotus Root vs Boiled Lotus Root:

• Raw Lotus Root have 1.7 times more Calcium, 1.3 times more Iron, 1.3 times more Phosphorus and 1.5 times more Potassium than Boiled and Drained Lotus Root.
• Both Raw Lotus Root and Boiled and Drained Lotus Root have similar amounts of Copper, Magnesium, Manganese, Selenium, Sodium, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Lotus Root have 1.6 times more Fiber and 1.6 times more Protein than Boiled and Drained Lotus Root.
• Both Raw Lotus Root and Boiled and Drained Lotus Root have similar amounts of Energy and Carbohydrate per 5 oz.
• Both Raw Lotus Root as well as Boiled and Drained Lotus Root have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.