Comparing Nutrients in 100 grams Red Leaf Lettuce VS Boiled Lotus Root

Macros Ratio

	Protein	Fat	Carbs
Red Leaf Lettuce	33%	12%	55%
Boiled Lotus Root	9%	1%	90%

Macro Nutrients

	Red Leaf Lettuce	Boiled Lotus Root	Recommended Dietary Allowance
Energy	0.45% 13kcal	2.28% 66kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	0.072% 0.07g	97g per day for Men 19-50 years
Saturated Fat	0.088% 0.028g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	5.06% 0.081g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	0.059% 0.01g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	1.74% 2.26g	12.3% 16g	130g per day for Men 19-50 years
Sugars	0.66% 0.48g	0.69% 0.5g	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	0.39% 0.28g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	2.37% 0.9g	8.16% 3.1g	38g per day for Men 19-50 years
Protein	2.38% 1.33g	2.82% 1.58g	56g per day for Men 19-50 years

Vitamins

	Red Leaf Lettuce	Boiled Lotus Root	Recommended Dietary Allowance
Vitamin A	41.7% 375μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.33% 0.064mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.92% 0.077mg	0.77% 0.01mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2% 0.32mg	1.88% 0.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.88% 0.14mg	6.04% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.7% 0.1mg	16.8% 0.22mg	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	9% 36μg	2% 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	4.1% 3.7mg	30.4% 27.4mg	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	1% 0.15mg	0.067% 0.01mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	117% 140μg	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Leaf Lettuce	Boiled Lotus Root	Recommended Dietary Allowance
Calcium	3.3% 33mg	2.6% 26mg	1000mg per day for Men 19-50 years
Copper	3.1% 0.028mg	24% 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	15% 1.2mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	5.24% 22mg	420mg per day for Men 19-50 years
Manganese	8.83% 0.2mg	9.57% 0.22mg	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	4% 28mg	11% 78mg	700mg per day for Men 19-50 years
Potassium	5.5% 187mg	10.7% 363mg	3400mg per day for Men 19-50 years
Selenium	2.73% 1.5μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	1.67% 25mg	3% 45mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	3% 0.33mg	11mg per day for Men 19-50 years
Water	2.6% 96g	2.2% 81.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Leaf Lettuce VS Boiled Lotus Root per 100 g

Compare the macro and micronutrient content in 100 g of Red Leaf Lettuce versus 100 g of Boiled Lotus Root to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Red Leaf Lettuce vs Boiled Lotus Root:

• 100 grams of Red Leaf Lettuce have more Vitamin A, 7.7 times more Vitamin B2, 4.5 times more Vitamin B9 and 1403 times more Vitamin K than Boiled Lotus Root.
• While 100 g of Boiled and Drained Lotus Root contain 2 times more Vitamin B1, 2.1 times more Vitamin B5, 2.2 times more Vitamin B6 and 7.4 times more Vitamin C than Raw Red Leaf Lettuce.
• 100 grams of Boiled Lotus Root have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin K
• Both Raw Red Leaf Lettuce as well as Boiled and Drained Lotus Root have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Red Leaf Lettuce vs Boiled Lotus Root:

• 100 grams of Red Leaf Lettuce have 1.3 times more Calcium, 1.3 times more Iron and 2.5 times more Selenium than Boiled Lotus Root.
• While 100 g of Boiled and Drained Lotus Root contain 7.8 times more Copper, 1.8 times more Magnesium, 2.8 times more Phosphorus, 1.9 times more Potassium, 1.8 times more Sodium and 1.7 times more Zinc than Raw Red Leaf Lettuce.
• Both Red Leaf Lettuce and Boiled Lotus Root contain similar levels of Manganese and Water per 100 grams.
• 100 grams of Red Leaf Lettuce lack sufficient amounts of Zinc
• 100 grams of Boiled Lotus Root lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Red Leaf Lettuce have 20.3 times more Omega 3 than Boiled Lotus Root.
• While 100 g of Boiled and Drained Lotus Root contain 5.1 times more Energy, 7.1 times more Carbohydrate and 3.4 times more Fiber than Raw Red Leaf Lettuce.
• Both Red Leaf Lettuce and Boiled Lotus Root offer comparable quantities of Protein per 100 grams.
• 100 grams of Red Leaf Lettuce provide inadequate amounts of Energy and Carbohydrate
• 100 grams of Boiled Lotus Root provide inadequate amounts of Omega 3
• Both Raw Red Leaf Lettuce as well as Boiled and Drained Lotus Root provide inadequate amounts of Omega 6 in 100 grams.