Comparing Nutrients in 7 ounces Boiled Lotus Root with Salt VS Boiled White Mushrooms with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Lotus Root with Salt	9%	1%	90%
Boiled White Mushrooms with Salt	25%	12%	63%

Macro Nutrients

	Boiled Lotus Root with Salt	Boiled White Mushrooms with Salt	Recommended Dietary Allowance
Energy	4.5% 131kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.042g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	2.1% 0.36g	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	8.08% 10.5g	130g per day for Men 19-50 years
Sugars	NA	6.4% 4.64g	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	11.5% 4.37g	38g per day for Men 19-50 years
Protein	5.6% 3.14g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Lotus Root with Salt	Boiled White Mushrooms with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.53% 0.02mg	45.8% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.72% 0.6mg	55.3% 8.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	85.7% 4.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.3% 0.43mg	14.5% 0.19mg	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	8.93% 35.7μg	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	8.8% 7.94mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	2.65% 16IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.13% 0.02mg	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

	Boiled Lotus Root with Salt	Boiled White Mushrooms with Salt	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	111% 1mg	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	43% 3.45mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	9.92% 0.23mg	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	24.7% 173mg	700mg per day for Men 19-50 years
Potassium	21% 720mg	20.8% 706mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	48.3% 26.6μg	55μg per day for Men 19-50 years
Sodium	37% 558mg	31.5% 472mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	15.7% 1.73mg	11mg per day for Men 19-50 years
Water	4.37% 162g	4.9% 181g	3700g per day for Men 19-50 years

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

• Boiled and Drained Lotus Root with Salt have 1.7 times more Vitamin B1, 2.3 times more Vitamin B6 and 6.9 times more Vitamin C than Boiled and Drained White Mushrooms with Salt.
• While Boiled and Drained White Mushrooms with Salt contain 30 times more Vitamin B2, 14.9 times more Vitamin B3, 7.2 times more Vitamin B5, 2.3 times more Vitamin B9 and more Vitamin D than Boiled and Drained Lotus Root with Salt.
• Both Boiled and Drained Lotus Root with Salt as well as Boiled and Drained White Mushrooms with Salt have insufficient amounts of Vitamin A and Vitamin B12 in 7 oz.

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

• Boiled and Drained Lotus Root with Salt have 4.3 times more Calcium, 1.8 times more Magnesium and 1.9 times more Manganese than Boiled and Drained White Mushrooms with Salt.
• While Boiled and Drained White Mushrooms with Salt contain 2.3 times more Copper, 1.9 times more Iron, 22.3 times more Selenium and 2.6 times more Zinc than Boiled and Drained Lotus Root with Salt.
• Both Boiled and Drained Lotus Root with Salt and Boiled and Drained White Mushrooms with Salt have similar amounts of Phosphorus, Potassium, Sodium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled and Drained Lotus Root with Salt have 2.4 times more Energy, 3 times more Carbohydrate and 1.4 times more Fiber than Boiled and Drained White Mushrooms with Salt.
• While Boiled and Drained White Mushrooms with Salt contain 17.9 times more Omega 6 and 1.4 times more Protein than Boiled and Drained Lotus Root with Salt.
• Both Boiled and Drained Lotus Root with Salt as well as Boiled and Drained White Mushrooms with Salt have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.