Comparing Nutrients in 7 ounces Lotus Root VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Lotus Root	13%	1%	86%
Potato Skin	17%	1%	82%

Macro Nutrients

	Lotus Root	Potato Skin	Recommended Dietary Allowance
Energy	5.06% 147kcal	3.97% 115kcal	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	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.16% 0.028g	0.37% 0.064g	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	19% 24.7g	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	13% 4.96g	38g per day for Men 19-50 years
Protein	9.2% 5.16g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Lotus Root	Potato Skin	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	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.4% 0.51mg	36.5% 0.47mg	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	8.43% 33.7μg	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	25% 22.6mg	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

	Lotus Root	Potato Skin	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	93% 0.84mg	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	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	52% 1.2mg	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	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	32.5% 1103mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	5.3% 79.4mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	7.04% 0.77mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.24% 157g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Lotus Root VS Potato Skin per 7 oz

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

Lets compare vitamin content per 7 ounces of Lotus Root vs Potato Skin:

• 7 ounces of Lotus Root have 7.6 times more Vitamin B1, 5.8 times more Vitamin B2, 1.2 times more Vitamin B5 and 3.9 times more Vitamin C than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2.6 times more Vitamin B3 and 1.3 times more Vitamin B9 than Raw Lotus Root.
• Both Lotus Root and Potato Skin provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin B1
• Both Raw Lotus Root as well as Raw Potato Skin have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Lotus Root vs Potato Skin:

• 7 ounces of Lotus Root have 1.5 times more Calcium, 2.6 times more Phosphorus, 1.3 times more Potassium and 4 times more Sodium than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.6 times more Copper, 2.8 times more Iron and 2.3 times more Manganese than Raw Lotus Root.
• Both Lotus Root and Potato Skin contain similar levels of Magnesium, Zinc and Water per seven ounces.
• Both Raw Lotus Root as well as Raw Potato Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Lotus Root have 1.3 times more Energy, 1.4 times more Carbohydrate and 2 times more Fiber than Potato Skin.
• Both Lotus Root and Potato Skin offer comparable quantities of Protein per seven ounces.
• Both Raw Lotus Root as well as Raw Potato Skin provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Lotus Root VS Potato Skin

What are the health benefits of Lotus Root compared to Potato Skin?

Lotus root is a good source of fiber, vitamins C and B6, and various minerals such as copper and iron. It is also low in calories and fat. Potato skin, on the other hand, is rich in fiber, potassium, and antioxidants. Both lotus root and potato skin can contribute to a healthy diet, but lotus root may offer more unique nutrients such as vitamin B6 and copper.

Can I lose weight easier by eating more Lotus Root or Potato Skin?

Both lotus root and potato skin can be part of a healthy weight loss diet due to their high fiber content, which can help you feel full and satisfied with fewer calories. However, it's important to focus on overall calorie intake and a balanced diet that includes a variety of fruits, vegetables, whole grains, and plant-based proteins to support weight loss. Additionally, incorporating regular physical activity is key for successful and sustainable weight loss.

Should I eat more Lotus Root or more Potato Skin to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Both lotus root and potato skin can be part of a balanced vegan diet, but for muscle gain, it is recommended to prioritize protein-rich foods such as legumes, tofu, tempeh, seitan, nuts, and seeds. Incorporating a variety of these plant-based protein sources along with a well-rounded diet and consistent training can help support muscle growth.

What is the environmental impact of producing Lotus Root compared to Potato Skin?

Lotus root has a lower environmental impact compared to potato skin in terms of water usage and carbon emissions. Lotus root requires less water to grow and has a smaller carbon footprint due to its ability to thrive in wetlands without the need for extensive irrigation or fertilizers. Additionally, lotus root cultivation can help improve water quality and support biodiversity in aquatic ecosystems.