Comparing Nutrients in 7 ounces Butterhead Lettuce VS Lotus Root

Macros Ratio

	Protein	Fat	Carbs
Butterhead Lettuce	33%	12%	55%
Lotus Root	13%	1%	86%

Macro Nutrients

	Butterhead Lettuce	Lotus Root	Recommended Dietary Allowance
Energy	0.89% 25.8kcal	5.06% 147kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	10.3% 0.16g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.067g	0.16% 0.028g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.4% 4.43g	26.3% 34g	130g per day for Men 19-50 years
Sugars	2.57% 1.87g	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	1.4% 1g	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	% 0.85g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	5.74% 2.2g	25.6% 9.72g	38g per day for Men 19-50 years
Protein	4.8% 2.68g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Butterhead Lettuce	Lotus Root	Recommended Dietary Allowance
Vitamin A	36.6% 329μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.43% 0.11mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.43% 0.71mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.95% 0.3mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	39.4% 0.51mg	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	36.2% 145μg	6.45% 25.8μg	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	8.16% 7.34mg	97% 87.3mg	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	2.4% 0.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	169% 203μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Butterhead Lettuce	Lotus Root	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	3.53% 0.032mg	56.7% 0.51mg	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	30.8% 2.46mg	28.8% 2.3mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	15.4% 0.36mg	22.5% 0.52mg	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	9.36% 65.5mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	14% 472mg	32.5% 1103mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	7.04% 0.77mg	11mg per day for Men 19-50 years
Water	5.13% 190g	4.24% 157g	3700g per day for Men 19-50 years

Nutrient Comparison: Butterhead Lettuce VS Lotus Root per 7 oz

Compare the macro and micronutrient content in 7 oz of Butterhead Lettuce versus 7 oz of Lotus Root to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Butterhead Lettuce vs Lotus Root:

• 7 ounces of Butterhead Lettuce have more Vitamin A and 5.6 times more Vitamin B9 than Lotus Root.
• While 7 oz of Raw Lotus Root contain 2.8 times more Vitamin B1, 3.5 times more Vitamin B2, 2.5 times more Vitamin B5, 3.1 times more Vitamin B6 and 11.9 times more Vitamin C than Raw Butterhead Lettuce.
• Both Butterhead Lettuce and Lotus Root provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Lotus Root have insufficient amounts of Vitamin A
• Both Raw Butterhead Lettuce as well as Raw Lotus Root have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Butterhead Lettuce vs Lotus Root:

• 7 ounces of Butterhead Lettuce have 1.2 times more Water than Lotus Root.
• While 7 oz of Raw Lotus Root contain 1.3 times more Calcium, 16.1 times more Copper, 1.8 times more Magnesium, 1.5 times more Manganese, 3 times more Phosphorus, 2.3 times more Potassium, 8 times more Sodium and 2 times more Zinc than Raw Butterhead Lettuce.
• Both Butterhead Lettuce and Lotus Root contain similar levels of Iron per seven ounces.
• 7 ounces of Butterhead Lettuce lack sufficient amounts of Copper and Zinc
• Both Raw Butterhead Lettuce as well as Raw Lotus Root lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Butterhead Lettuce have 13.8 times more Omega 3 than Lotus Root.
• While 7 oz of Raw Lotus Root contain 5.7 times more Energy, 7.7 times more Carbohydrate, 4.5 times more Fiber and 1.9 times more Protein than Raw Butterhead Lettuce.
• 7 ounces of Butterhead Lettuce provide inadequate amounts of Energy and Carbohydrate
• 7 ounces of Lotus Root provide inadequate amounts of Omega 3
• Both Raw Butterhead Lettuce as well as Raw Lotus Root provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Butterhead Lettuce VS Lotus Root

What are the health benefits of Butterhead Lettuce compared to Lotus Root?

Butterhead lettuce is a good source of vitamins A, C, and K, as well as folate and iron. It is low in calories and high in water content, making it hydrating and nutritious. Lotus root, on the other hand, is a good source of fiber, vitamins C and B6, and minerals like manganese and copper. Both are healthy choices, but butterhead lettuce may be lower in calories and higher in certain vitamins compared to lotus root.

Can I lose weight easier by eating more Butterhead Lettuce or Lotus Root?

Both Butterhead Lettuce and Lotus Root are low in calories and high in fiber, making them great options for weight loss. However, Butterhead Lettuce is lower in calories and higher in water content, which can help you feel full and satisfied with fewer calories. Lotus Root is also a good choice due to its high fiber content, which can aid in digestion and promote satiety. Ultimately, incorporating a variety of fruits, vegetables, whole grains, and legumes into your diet, along with regular physical activity, is key to successful and sustainable weight loss.

Should I eat more Butterhead Lettuce or more Lotus Root to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Both Butterhead Lettuce and Lotus Root are nutritious options, but Lotus Root is higher in protein and can be a good addition to your diet for muscle building. Incorporating a balanced mix of protein sources such as legumes, tofu, tempeh, nuts, seeds, and whole grains along with regular strength training will support muscle growth effectively.

What is the environmental impact of producing Butterhead Lettuce compared to Lotus Root?

Butterhead lettuce has a lower environmental impact compared to lotus root. Lettuce typically requires less water, land, and resources to grow compared to root vegetables like lotus root. Additionally, lettuce has a shorter growing period, which means less energy and resources are needed for cultivation. Overall, choosing lettuce over lotus root can help reduce the environmental footprint of your food choices.