Comparing Nutrients in 7 ounces Boiled Lotus Root with Salt VS Boiled Lambsquarters with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Lotus Root with Salt	9%	1%	90%
Boiled Lambsquarters with Salt	33%	16%	51%

Macro Nutrients

	Boiled Lotus Root with Salt	Boiled Lambsquarters with Salt	Recommended Dietary Allowance
Energy	4.5% 131kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.042g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	3.2% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.5% 31.8g	7.63% 9.92g	130g per day for Men 19-50 years
Sugars	NA	1.7% 1.23g	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	16% 6.15g	11% 4.17g	38g per day for Men 19-50 years
Protein	5.6% 3.14g	11.3% 6.35g	56g per day for Men 19-50 years

Vitamins

	Boiled Lotus Root with Salt	Boiled Lambsquarters with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	86.2% 776μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.53% 0.02mg	39.7% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.72% 0.6mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	2.46% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.3% 0.43mg	26.6% 0.35mg	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	3.97% 16μg	6.95% 27.8μg	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	60.4% 54.4mg	81.6% 73.4mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	817% 981μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lotus Root with Salt	Boiled Lambsquarters with Salt	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	51% 512mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	43.4% 0.39mg	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	22.3% 1.8mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	45.3% 1.04mg	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	22% 155mg	12.8% 89.3mg	700mg per day for Men 19-50 years
Potassium	21% 720mg	17% 572mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	37% 558mg	35% 526mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	4.37% 162g	4.77% 176g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Lotus Root with Salt VS Boiled Lambsquarters with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Lotus Root with Salt vs Boiled Lambsquarters with Salt:

• 7 ounces of Boiled Lotus Root with Salt have 1.3 times more Vitamin B1, 4.9 times more Vitamin B5 and 1.3 times more Vitamin B6 than Boiled Lambsquarters with Salt.
• While 7 oz of Boiled and Drained Lambsquarters with Salt contain more Vitamin A, 26 times more Vitamin B2, 3 times more Vitamin B3, 1.8 times more Vitamin B9 and 1.4 times more Vitamin C than Boiled and Drained Lotus Root with Salt.
• 7 ounces of Boiled Lotus Root with Salt have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin B3
• 7 ounces of Boiled Lambsquarters with Salt have insufficient amounts of Vitamin B5
• Both Boiled and Drained Lotus Root with Salt as well as Boiled and Drained Lambsquarters with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Lotus Root with Salt vs Boiled Lambsquarters with Salt:

• 7 ounces of Boiled Lotus Root with Salt have 1.3 times more Iron, 1.7 times more Phosphorus and 1.3 times more Potassium than Boiled Lambsquarters with Salt.
• While 7 oz of Boiled and Drained Lambsquarters with Salt contain 9.9 times more Calcium and 2.4 times more Manganese than Boiled and Drained Lotus Root with Salt.
• Both Boiled Lotus Root with Salt and Boiled Lambsquarters with Salt contain similar levels of Copper, Magnesium, Sodium, Zinc and Water per seven ounces.
• Both Boiled and Drained Lotus Root with Salt as well as Boiled and Drained Lambsquarters with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Lotus Root with Salt have 2.1 times more Energy, 3.2 times more Carbohydrate and 1.5 times more Fiber than Boiled Lambsquarters with Salt.
• While 7 oz of Boiled and Drained Lambsquarters with Salt contain 8 times more Omega 3 and 2 times more Protein than Boiled and Drained Lotus Root with Salt.
• 7 ounces of Boiled Lotus Root with Salt provide inadequate amounts of Omega 3
• 7 ounces of Boiled Lambsquarters with Salt provide inadequate amounts of Energy
• Both Boiled and Drained Lotus Root with Salt as well as Boiled and Drained Lambsquarters with Salt provide inadequate amounts of Omega 6 in seven ounces.