Comparing Nutrients in 7 ounces Red Leaf Lettuce VS Boiled Lotus Root

Macros Ratio

	Protein	Fat	Carbs
Red Leaf Lettuce	33%	12%	55%
Boiled Lotus Root	9%	1%	90%

Macro Nutrients

	Red Leaf Lettuce	Boiled Lotus Root	Recommended Dietary Allowance
Energy	0.89% 25.8kcal	4.5% 131kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	0.14% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.13% 0.042g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.067g	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	3.45% 4.5g	24.5% 31.8g	130g per day for Men 19-50 years
Sugars	1.3% 0.95g	1.37% 0.99g	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	0.77% 0.56g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	4.7% 1.8g	16% 6.15g	38g per day for Men 19-50 years
Protein	4.7% 2.64g	5.6% 3.14g	56g per day for Men 19-50 years

Vitamins

	Red Leaf Lettuce	Boiled Lotus Root	Recommended Dietary Allowance
Vitamin A	82.7% 744μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.8% 0.15mg	1.53% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	3.72% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.7% 0.29mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	33.3% 0.43mg	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	18% 71.4μg	3.97% 16μg	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	60.4% 54.4mg	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	2% 0.3mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	232% 278μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Leaf Lettuce	Boiled Lotus Root	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	6.17% 0.056mg	48% 0.43mg	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	29.8% 2.4mg	22.3% 1.8mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	17.5% 0.4mg	19% 0.44mg	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	7.94% 55.6mg	22% 155mg	700mg per day for Men 19-50 years
Potassium	11% 371mg	21% 720mg	3400mg per day for Men 19-50 years
Selenium	5.4% 2.98μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.6mg	5.95% 89.3mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	5.95% 0.65mg	11mg per day for Men 19-50 years
Water	5.13% 190g	4.37% 162g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Leaf Lettuce VS Boiled Lotus Root per 7 oz

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

Lets compare vitamin content per 7 ounces of Red Leaf Lettuce vs Boiled Lotus Root:

• 7 ounces of Red Leaf Lettuce have more Vitamin A, 7.7 times more Vitamin B2, 4.5 times more Vitamin B9 and 1403 times more Vitamin K than Boiled Lotus Root.
• While 7 oz of Boiled and Drained Lotus Root contain 2 times more Vitamin B1, 2.1 times more Vitamin B5, 2.2 times more Vitamin B6 and 7.4 times more Vitamin C than Raw Red Leaf Lettuce.
• 7 ounces of Boiled Lotus Root have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin K
• Both Raw Red Leaf Lettuce as well as Boiled and Drained Lotus Root have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Red Leaf Lettuce vs Boiled Lotus Root:

• 7 ounces of Red Leaf Lettuce have 1.3 times more Calcium, 1.3 times more Iron and 2.5 times more Selenium than Boiled Lotus Root.
• While 7 oz of Boiled and Drained Lotus Root contain 7.8 times more Copper, 1.8 times more Magnesium, 2.8 times more Phosphorus, 1.9 times more Potassium, 1.8 times more Sodium and 1.7 times more Zinc than Raw Red Leaf Lettuce.
• Both Red Leaf Lettuce and Boiled Lotus Root contain similar levels of Manganese and Water per seven ounces.
• 7 ounces of Red Leaf Lettuce lack sufficient amounts of Zinc
• 7 ounces of Boiled Lotus Root lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Leaf Lettuce have 20.3 times more Omega 3 than Boiled Lotus Root.
• While 7 oz of Boiled and Drained Lotus Root contain 5.1 times more Energy, 7.1 times more Carbohydrate and 3.4 times more Fiber than Raw Red Leaf Lettuce.
• Both Red Leaf Lettuce and Boiled Lotus Root offer comparable quantities of Protein per seven ounces.
• 7 ounces of Red Leaf Lettuce provide inadequate amounts of Energy and Carbohydrate
• 7 ounces of Boiled Lotus Root provide inadequate amounts of Omega 3
• Both Raw Red Leaf Lettuce as well as Boiled and Drained Lotus Root provide inadequate amounts of Omega 6 in seven ounces.