Comparing Nutrients in 7 ounces Boiled Lotus Root with Salt VS Boiled Mustard Spinach with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Lotus Root with Salt	9%	1%	90%
Boiled Mustard Spinach with Salt	34%	9%	57%

Macro Nutrients

	Boiled Lotus Root with Salt	Boiled Mustard Spinach with Salt	Recommended Dietary Allowance
Energy	4.5% 131kcal	1.1% 31.8kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.042g	NA	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	NA	1.6g per day for Men 19-50 years
Omega 6	0.12% 0.02g	NA	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	4.27% 5.56g	130g per day for Men 19-50 years
Sugars	NA	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	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	10.4% 3.97g	38g per day for Men 19-50 years
Protein	5.6% 3.14g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Boiled Lotus Root with Salt	Boiled Mustard Spinach with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	90% 814μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	6.8% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.53% 0.02mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.72% 0.6mg	5.33% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	4.72% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.3% 0.43mg	15% 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	36.2% 145μg	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	143% 129mg	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	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lotus Root with Salt	Boiled Mustard Spinach with Salt	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	31.4% 314mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	11% 0.099mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	23.3% 0.54mg	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	5.1% 35.7mg	700mg per day for Men 19-50 years
Potassium	21% 720mg	16.6% 566mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	37% 558mg	33% 496mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	4.37% 162g	5.07% 188g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Lotus Root with Salt VS Boiled Mustard Spinach 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 Mustard Spinach 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 Mustard Spinach with Salt:

• 7 ounces of Boiled Lotus Root with Salt have 3.1 times more Vitamin B1, 2.5 times more Vitamin B5 and 2.2 times more Vitamin B6 than Boiled Mustard Spinach with Salt.
• While 7 oz of Boiled and Drained Mustard Spinach with Salt contain more Vitamin A, 6.2 times more Vitamin B2, 1.4 times more Vitamin B3, 9.1 times more Vitamin B9 and 2.4 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
• Both Boiled and Drained Lotus Root with Salt as well as Boiled and Drained Mustard Spinach 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 Mustard Spinach with Salt:

• 7 ounces of Boiled Lotus Root with Salt have 4.3 times more Copper, 3.1 times more Magnesium, 4.3 times more Phosphorus, 1.3 times more Potassium and 3 times more Zinc than Boiled Mustard Spinach with Salt.
• While 7 oz of Boiled and Drained Mustard Spinach with Salt contain 6.1 times more Calcium than Boiled and Drained Lotus Root with Salt.
• Both Boiled Lotus Root with Salt and Boiled Mustard Spinach with Salt contain similar levels of Iron, Manganese, Sodium and Water per seven ounces.
• 7 ounces of Boiled Mustard Spinach with Salt lack sufficient amounts of Magnesium and Zinc
• Both Boiled and Drained Lotus Root with Salt as well as Boiled and Drained Mustard Spinach 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 4.1 times more Energy, 5.7 times more Carbohydrate and 1.6 times more Fiber than Boiled Mustard Spinach with Salt.
• Both Boiled Lotus Root with Salt and Boiled Mustard Spinach with Salt offer comparable quantities of Protein per seven ounces.
• 7 ounces of Boiled Mustard Spinach with Salt provide inadequate amounts of Energy