Comparing Nutrients in 7 ounces Lotus Root VS White Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Lotus Root	13%	1%	86%
White Mushrooms	43%	11%	46%

Macro Nutrients

	Lotus Root	White Mushrooms	Recommended Dietary Allowance
Energy	5.06% 147kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.16% 0.028g	1.87% 0.32g	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	4.98% 6.47g	130g per day for Men 19-50 years
Sugars	NA	5.4% 3.93g	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	0.47% 0.34g	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	% 2.94g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	25.6% 9.72g	5.22% 2g	38g per day for Men 19-50 years
Protein	9.2% 5.16g	11% 6.13g	56g per day for Men 19-50 years

Vitamins

	Lotus Root	White Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	61.4% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	44.7% 7.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	59.5% 2.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.4% 0.51mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	60% 18μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.45% 25.8μg	8.43% 33.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3.3% 0.079μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	97% 87.3mg	4.63% 4.17mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	2.3% 14IU	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

	Lotus Root	White Mushrooms	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	70% 0.63mg	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	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	4.06% 0.093mg	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	24.4% 171mg	700mg per day for Men 19-50 years
Potassium	32.5% 1103mg	18.6% 631mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	33.6% 18.5μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	7.04% 0.77mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	4.24% 157g	4.96% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Lotus Root VS White Mushrooms per 7 oz

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

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

• 7 ounces of Lotus Root have 2 times more Vitamin B1, 2.5 times more Vitamin B6 and 21 times more Vitamin C than White Mushrooms.
• While 7 oz of Raw White Mushrooms contain 1.8 times more Vitamin B2, 9 times more Vitamin B3, 4 times more Vitamin B5 and 1.3 times more Vitamin B9 than Raw Lotus Root.
• Both Raw Lotus Root as well as Raw White Mushrooms have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Lotus Root have 15 times more Calcium, 2.3 times more Iron, 2.6 times more Magnesium, 5.6 times more Manganese, 1.7 times more Potassium and 8 times more Sodium than White Mushrooms.
• While 7 oz of Raw White Mushrooms contain 13.3 times more Selenium and 1.3 times more Zinc than Raw Lotus Root.
• Both Lotus Root and White Mushrooms contain similar levels of Copper, Phosphorus and Water per seven ounces.
• 7 ounces of Lotus Root lack sufficient amounts of Selenium
• 7 ounces of White Mushrooms lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Lotus Root have 3.4 times more Energy, 5.3 times more Carbohydrate and 4.9 times more Fiber than White Mushrooms.
• Both Lotus Root and White Mushrooms offer comparable quantities of Protein per seven ounces.
• 7 ounces of White Mushrooms provide inadequate amounts of Energy
• Both Raw Lotus Root as well as Raw White Mushrooms provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Lotus Root VS White Mushrooms

What are the health benefits of Lotus Root compared to White Mushrooms?

Lotus root is a good source of fiber, vitamin C, and various minerals, while white mushrooms are rich in B vitamins, selenium, and antioxidants. Both are low in calories and can contribute to a healthy diet. Incorporating a variety of plant-based foods like lotus root and white mushrooms can provide a range of nutrients and health benefits.

Can I lose weight easier by eating more Lotus Root or White Mushrooms?

Both lotus root and white mushrooms are low in calories and high in fiber, making them great options for weight loss. However, white mushrooms are lower in calories and higher in protein compared to lotus root. Therefore, incorporating more white mushrooms into your diet may help you lose weight more easily. Remember to focus on overall balanced nutrition and portion control for successful weight loss.

Should I eat more Lotus Root or more White Mushrooms to gain more muscles while training consistently?

Both lotus root and white mushrooms can be beneficial for muscle gain due to their nutrient content. Lotus root is a good source of vitamins, minerals, and fiber, while white mushrooms provide protein, vitamins, and antioxidants. To support muscle growth, it's important to consume an adequate amount of protein, so incorporating white mushrooms into your diet may be more beneficial in this case. However, a well-rounded diet that includes a variety of plant-based foods will provide the necessary nutrients for muscle growth and overall health.

What is the environmental impact of producing Lotus Root compared to White Mushrooms?

Lotus root has a higher environmental impact compared to white mushrooms due to the resources required for cultivation. Lotus root cultivation typically involves more water usage and land space, as well as a longer growth period. In contrast, white mushrooms can be grown in controlled indoor environments using less water and space, making them more environmentally friendly.