Comparing Nutrients in 5 ounces Lotus Root VS White Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Lotus Root	13%	1%	86%
White Mushrooms	43%	11%	46%

Macro Nutrients

	Lotus Root	White Mushrooms	Recommended Dietary Allowance
Energy	3.6% 105kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.043g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	0.53% 0.009g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	1.33% 0.23g	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	3.55% 4.62g	130g per day for Men 19-50 years
Sugars	NA	3.87% 2.8g	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	0.33% 0.24g	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	% 2.1g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	18.3% 6.95g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	6.6% 3.7g	7.82% 4.38g	56g per day for Men 19-50 years

Vitamins

	Lotus Root	White Mushrooms	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	9.57% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.53mg	42.5% 2.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	43% 13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.6% 18.4μg	6.02% 24μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.36% 0.057μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	69.3% 62.4mg	3.3% 2.98mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	1.65% 9.92IU	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% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lotus Root	White Mushrooms	Recommended Dietary Allowance
Calcium	6.38% 63.8mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	40.5% 0.36mg	50% 0.45mg	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	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	2.9% 0.067mg	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	17.4% 122mg	700mg per day for Men 19-50 years
Potassium	23% 788mg	13.3% 451mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	3.78% 56.7mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	5.03% 0.55mg	6.7% 0.74mg	11mg per day for Men 19-50 years
Water	3.03% 112g	3.54% 131g	3700g per day for Men 19-50 years

Nutrient Comparison: Lotus Root VS White Mushrooms per 5 oz

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

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

• 5 ounces of Lotus Root have 2 times more Vitamin B1, 2.5 times more Vitamin B6 and 21 times more Vitamin C than White Mushrooms.
• While 5 oz of Raw White Mushrooms contain 1.8 times more Vitamin B2, 9 times more Vitamin B3, 4 times more Vitamin B5 and 1.3 times more Vitamin B9 than Raw Lotus Root.
• Both Raw Lotus Root as well as Raw White Mushrooms have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Lotus Root vs White Mushrooms:

• 5 ounces of Lotus Root have 15 times more Calcium, 2.3 times more Iron, 2.6 times more Magnesium, 5.6 times more Manganese, 1.7 times more Potassium and 8 times more Sodium than White Mushrooms.
• While 5 oz of Raw White Mushrooms contain 13.3 times more Selenium and 1.3 times more Zinc than Raw Lotus Root.
• Both Lotus Root and White Mushrooms contain similar levels of Copper, Phosphorus and Water per five ounces.
• 5 ounces of Lotus Root lack sufficient amounts of Selenium
• 5 ounces of White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Lotus Root have 3.4 times more Energy, 5.3 times more Carbohydrate and 4.9 times more Fiber than White Mushrooms.
• Both Lotus Root and White Mushrooms offer comparable quantities of Protein per five ounces.
• 5 ounces of White Mushrooms provide inadequate amounts of Energy
• Both Raw Lotus Root as well as Raw White Mushrooms provide inadequate amounts of Omega 3 and Omega 6 in five ounces.