Comparing Nutrients in 7 ounces Lotus Root VS Hawaii Mountain Yam

Macros Ratio

	Protein	Fat	Carbs
Lotus Root	13%	1%	86%
Hawaii Mountain Yam	8%	1%	91%

Macro Nutrients

	Lotus Root	Hawaii Mountain Yam	Recommended Dietary Allowance
Energy	5.06% 147kcal	4.6% 133kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.16% 0.028g	0.44% 0.075g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.3% 34g	25% 32.3g	130g per day for Men 19-50 years
Sugars	NA	0.85% 0.62g	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	25.6% 9.72g	13% 4.96g	38g per day for Men 19-50 years
Protein	9.2% 5.16g	4.75% 2.66g	56g per day for Men 19-50 years

Vitamins

	Lotus Root	Hawaii Mountain Yam	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	5.97% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.4% 0.51mg	27.3% 0.36mg	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	6.45% 25.8μg	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	97% 87.3mg	5.73% 5.16mg	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	2.78% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lotus Root	Hawaii Mountain Yam	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	24.3% 0.22mg	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	28.8% 2.3mg	11% 0.87mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	21% 0.48mg	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	28.3% 198mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	32.5% 1103mg	24.4% 830mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	7.04% 0.77mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	4.24% 157g	4.37% 162g	3700g per day for Men 19-50 years

Nutrient Comparison: Lotus Root VS Hawaii Mountain Yam per 7 oz

Compare the macro and micronutrient content in 7 oz of Lotus Root versus 7 oz of Hawaii Mountain Yam to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Lotus Root vs Hawaii Mountain Yam:

• 7 ounces of Lotus Root have 1.6 times more Vitamin B1, 11.6 times more Vitamin B2, 1.4 times more Vitamin B6 and 16.9 times more Vitamin C than Hawaii Mountain Yam.
• Both Lotus Root and Hawaii Mountain Yam provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B9 per seven ounces.
• 7 ounces of Hawaii Mountain Yam have insufficient amounts of Vitamin B2
• Both Raw Lotus Root as well as Raw Hawaii Mountain Yam have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Lotus Root vs Hawaii Mountain Yam:

• 7 ounces of Lotus Root have 1.7 times more Calcium, 2.3 times more Copper, 2.6 times more Iron, 1.9 times more Magnesium, 2.9 times more Phosphorus, 1.3 times more Potassium, 3.1 times more Sodium and 1.4 times more Zinc than Hawaii Mountain Yam.
• Both Lotus Root and Hawaii Mountain Yam contain similar levels of Manganese and Water per seven ounces.
• Both Raw Lotus Root as well as Raw Hawaii Mountain Yam lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Lotus Root have 2 times more Fiber and 1.9 times more Protein than Hawaii Mountain Yam.
• Both Lotus Root and Hawaii Mountain Yam offer comparable quantities of Energy and Carbohydrate per seven ounces.
• Both Raw Lotus Root as well as Raw Hawaii Mountain Yam provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Lotus Root VS Hawaii Mountain Yam

What are the health benefits of Lotus Root compared to Hawaii Mountain Yam?

Lotus root is a good source of fiber, vitamin C, and various minerals, while Hawaii mountain yam is rich in vitamin C, dietary fiber, and antioxidants. Both are nutritious options that can support digestive health, boost immunity, and provide essential nutrients for overall well-being.

Can I lose weight easier by eating more Lotus Root or Hawaii Mountain Yam?

Both lotus root and Hawaii mountain yam are nutritious and low in calories, making them good choices for weight loss. However, the key to losing weight is creating a calorie deficit, which means consuming fewer calories than you burn. Incorporating a variety of whole plant foods, including lotus root and Hawaii mountain yam, along with plenty of vegetables, fruits, whole grains, and legumes, can help you achieve your weight loss goals. Remember to also focus on portion control and mindful eating habits for long-term success.

Should I eat more Lotus Root or more Hawaii Mountain Yam to gain more muscles while training consistently?

Both lotus root and Hawaii mountain yam are nutritious foods that can support muscle growth when consumed as part of a balanced diet. However, Hawaii mountain yam is a better choice for muscle building as it is higher in carbohydrates, which are essential for providing energy during workouts and supporting muscle recovery and growth. Additionally, Hawaii mountain yam is a good source of fiber, vitamins, and minerals that are important for overall health and muscle function. Incorporating Hawaii mountain yam into your diet along with other plant-based protein sources can help you achieve your muscle-building goals.

What is the environmental impact of producing Lotus Root compared to Hawaii Mountain Yam?

Both Lotus Root and Hawaii Mountain Yam have relatively low environmental impacts compared to animal-based foods. However, Lotus Root tends to have a slightly lower environmental impact as it requires less water and land to grow compared to Hawaii Mountain Yam. Additionally, Lotus Root is typically grown in water, which can help conserve soil and reduce the need for synthetic fertilizers. Overall, both options are good choices for environmentally-conscious consumers.