Comparing Nutrients in 7 ounces Lotus Root VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Lotus Root	13%	1%	86%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Lotus Root	Dried Beechnuts	Recommended Dietary Allowance
Energy	5.06% 147kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	0.16% 0.028g	215% 36.5g	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	51% 66.5g	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	25.6% 9.72g	NA	38g per day for Men 19-50 years
Protein	9.2% 5.16g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Lotus Root	Dried Beechnuts	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	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.4% 0.51mg	104% 1.36mg	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	56% 224μg	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	34% 30.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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

	Lotus Root	Dried Beechnuts	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	148% 1.33mg	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	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	116% 2.66mg	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	0% 0mg	700mg per day for Men 19-50 years
Potassium	32.5% 1103mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	NA	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	7.04% 0.77mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	4.24% 157g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Lotus Root VS Dried Beechnuts per 7 oz

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

Lets compare vitamin content per 7 ounces of Lotus Root vs Dried Beechnuts:

• 7 ounces of Lotus Root have 2.8 times more Vitamin C than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 1.9 times more Vitamin B1, 1.7 times more Vitamin B2, 2.2 times more Vitamin B3, 2.5 times more Vitamin B5, 2.7 times more Vitamin B6 and 8.7 times more Vitamin B9 than Raw Lotus Root.
• Both Raw Lotus Root as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Lotus Root vs Dried Beechnuts:

• 7 ounces of Lotus Root have 45 times more Calcium, more Magnesium, more Phosphorus and 12 times more Water than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 2.6 times more Copper, 2.1 times more Iron, 5.1 times more Manganese and 1.8 times more Potassium than Raw Lotus Root.
• Both Lotus Root and Dried Beechnuts contain similar levels of Sodium and Zinc per seven ounces.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Beechnuts contain 7.8 times more Energy, 500 times more Fat, 190.6 times more Saturated Fat, 283.3 times more Omega 3, 1313.6 times more Omega 6, 1.9 times more Carbohydrate and 2.4 times more Protein than Raw Lotus Root.
• 7 ounces of Lotus Root provide inadequate amounts of Omega 3 and Omega 6

Frequently Asked Questions about Lotus Root VS Dried Beechnuts

What are the health benefits of Lotus Root compared to Dried Beechnuts?

Lotus root is a low-calorie vegetable rich in fiber, vitamins C and B6, and minerals like copper and iron. It supports digestive health, boosts the immune system, and may help regulate blood pressure. Dried beech nuts are high in healthy fats, protein, and fiber, providing sustained energy and promoting heart health. Both are nutritious choices, but lotus root is lower in calories and higher in vitamins and minerals.

Can I lose weight easier by eating more Lotus Root or Dried Beechnuts?

Both lotus root and dried beechnuts can be part of a healthy diet for weight loss due to their nutrient content and low calorie density. However, weight loss ultimately comes down to creating a calorie deficit, where you consume fewer calories than you burn. It's important to focus on a well-rounded diet that includes a variety of fruits, vegetables, whole grains, legumes, nuts, and seeds to support overall health and weight loss. Remember to also consider portion sizes and overall calorie intake to achieve your weight loss goals.

Should I eat more Lotus Root or more Dried Beechnuts to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a balanced diet that includes adequate protein sources. Lotus root is low in protein, while dried beech nuts are a good source of plant-based protein. Therefore, incorporating more dried beech nuts into your diet may be more beneficial for muscle growth. Additionally, be sure to include a variety of protein-rich plant foods such as legumes, nuts, seeds, and whole grains to support muscle development.

What is the environmental impact of producing Lotus Root compared to Dried Beechnuts?

Lotus root has a lower environmental impact compared to dried beechnuts. Lotus root is a vegetable that grows in water, requiring less land and water resources compared to tree nuts like beechnuts. Additionally, the production of lotus root typically involves fewer greenhouse gas emissions and has a lower carbon footprint compared to the processing and transportation of dried beechnuts.