Comparing Nutrients in 7 ounces Boiled Lotus Root VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Lotus Root	9%	1%	90%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Boiled Lotus Root	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	4.5% 131kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	0.14% 0.14g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.042g	0.087% 0.028g	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	0.23% 0.04g	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	34.2% 44.5g	130g per day for Men 19-50 years
Sugars	1.37% 0.99g	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	48.6% 18.5g	38g per day for Men 19-50 years
Protein	5.6% 3.14g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Boiled Lotus Root	Boiled California Red Kidney Beans	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	21.3% 0.26mg	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	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.3% 0.43mg	16% 0.21mg	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	36.7% 147μg	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	2.65% 2.4mg	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	0.13% 0.02mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lotus Root	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	63.7% 0.57mg	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	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	19% 0.44mg	27.4% 0.63mg	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	39% 272mg	700mg per day for Men 19-50 years
Potassium	21% 720mg	24.5% 831mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	5.95% 89.3mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	4.37% 162g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Lotus Root VS Boiled California Red Kidney Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Lotus Root vs Boiled California Red Kidney Beans:

• 7 ounces of Boiled Lotus Root have 1.4 times more Vitamin B5, 2.1 times more Vitamin B6 and 22.8 times more Vitamin C than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 6.2 times more Vitamin B2, 1.8 times more Vitamin B3 and 9.3 times more Vitamin B9 than Boiled and Drained Lotus Root.
• Both Boiled Lotus Root and Boiled California Red Kidney Beans provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Boiled Lotus Root have insufficient amounts of Vitamin B2 and Vitamin B3
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled and Drained Lotus Root as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Lotus Root vs Boiled California Red Kidney Beans:

• 7 ounces of Boiled Lotus Root have 11.3 times more Sodium and 1.2 times more Water than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 2.5 times more Calcium, 1.3 times more Copper, 3.3 times more Iron, 2.2 times more Magnesium, 1.4 times more Manganese, 1.8 times more Phosphorus, 2 times more Selenium and 2.6 times more Zinc than Boiled and Drained Lotus Root.
• Both Boiled Lotus Root and Boiled California Red Kidney Beans contain similar levels of Potassium per seven ounces.
• 7 ounces of Boiled Lotus Root lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled California Red Kidney Beans contain 1.9 times more Energy, 8 times more Omega 3, 1.4 times more Carbohydrate, 3 times more Fiber and 5.8 times more Protein than Boiled and Drained Lotus Root.
• 7 ounces of Boiled Lotus Root provide inadequate amounts of Omega 3
• Both Boiled and Drained Lotus Root as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.