Comparing Nutrients in 5 ounces Baked White Potatoes VS Lotus Root

Macros Ratio

	Protein	Fat	Carbs
Baked White Potatoes	9%	1%	90%
Lotus Root	13%	1%	86%

Macro Nutrients

	Baked White Potatoes	Lotus Root	Recommended Dietary Allowance
Energy	4.5% 130kcal	3.6% 105kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.13% 0.043g	32g per day for Men 19-50 years
Omega 3	1.33% 0.021g	0.53% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	18.8% 24.4g	130g per day for Men 19-50 years
Sugars	3% 2.17g	NA	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	0.7% 0.51g	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	% 0.89g	NA	g per day for Men 19-50 years
Sucrose	% 0.57g	NA	g per day for Men 19-50 years
Fiber	7.83% 2.98g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	5.3% 2.98g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Baked White Potatoes	Lotus Root	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.7% 0.061mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.17mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	10.7% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	28% 0.37mg	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	13.5% 54μg	4.6% 18.4μg	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	20% 18mg	69.3% 62.4mg	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	0.38% 0.057mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Baked White Potatoes	Lotus Root	Recommended Dietary Allowance
Calcium	1.4% 14mg	6.38% 63.8mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	40.5% 0.36mg	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	11.3% 0.91mg	20.6% 1.64mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	16% 0.37mg	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% 106mg	20.2% 142mg	700mg per day for Men 19-50 years
Potassium	22.7% 771mg	23% 788mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	3.78% 56.7mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	5.03% 0.55mg	11mg per day for Men 19-50 years
Water	2.9% 107g	3.03% 112g	3700g per day for Men 19-50 years

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

• Baked Whole White Potatoes have 3.8 times more Vitamin B3 and 2.9 times more Vitamin B9 than Raw Lotus Root.
• While Raw Lotus Root contain 3.3 times more Vitamin B1, 5.1 times more Vitamin B2 and 3.5 times more Vitamin C than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Lotus Root have similar amounts of Vitamin B5 and Vitamin B6 per 5 oz.
• Both Baked Whole White Potatoes as well as Raw Lotus Root have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Baked White Potatoes vs Lotus Root:

• Raw Lotus Root contain 4.5 times more Calcium, 2 times more Copper, 1.8 times more Iron, 1.4 times more Manganese, 1.3 times more Phosphorus, 1.4 times more Selenium and 5.7 times more Sodium than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Lotus Root have similar amounts of Magnesium, Potassium, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Baked Whole White Potatoes have 1.2 times more Energy and 1.2 times more Carbohydrate than Raw Lotus Root.
• While Raw Lotus Root contain 2.3 times more Fiber than Baked Whole White Potatoes.
• Both Baked Whole White Potatoes and Raw Lotus Root have similar amounts of Protein per 5 oz.
• Both Baked Whole White Potatoes as well as Raw Lotus Root have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.