Comparing Nutrients in 100 grams Boiled Lotus Root with Salt VS Cooked Frozen Mustard Greens with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Lotus Root with Salt	9%	1%	90%
Cooked Frozen Mustard Greens with Salt	38%	9%	53%

Macro Nutrients

	Boiled Lotus Root with Salt	Cooked Frozen Mustard Greens with Salt	Recommended Dietary Allowance
Energy	2.28% 66kcal	0.66% 19kcal	2900kcal per day for Men 19-50 years
Fat	0.072% 0.07g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	0.041% 0.013g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	1.38% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0.059% 0.01g	0.14% 0.024g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.3% 16g	2.4% 3.1g	130g per day for Men 19-50 years
Sugars	NA	0.44% 0.32g	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	8.16% 3.1g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	2.82% 1.58g	4.05% 2.27g	56g per day for Men 19-50 years

Vitamins

	Boiled Lotus Root with Salt	Cooked Frozen Mustard Greens with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	39.3% 354μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	3.33% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.77% 0.01mg	4.08% 0.053mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.88% 0.3mg	1.6% 0.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.04% 0.3mg	0.32% 0.016mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.8% 0.22mg	8.3% 0.11mg	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	2% 8μg	17.5% 70μg	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	30.4% 27.4mg	15.3% 14mg	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	9% 1.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	279% 335μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lotus Root with Salt	Cooked Frozen Mustard Greens with Salt	Recommended Dietary Allowance
Calcium	2.6% 26mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	6.44% 0.058mg	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	11.3% 0.9mg	14% 1.12mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	9.57% 0.22mg	12.8% 0.29mg	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	11% 78mg	3.43% 24mg	700mg per day for Men 19-50 years
Potassium	10.7% 363mg	4.1% 139mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	18.7% 281mg	17.4% 261mg	1500mg per day for Men 19-50 years
Zinc	3% 0.33mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	2.2% 81.4g	2.54% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Lotus Root with Salt VS Cooked Frozen Mustard Greens with Salt per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Lotus Root with Salt versus 100 g of Cooked Frozen Mustard Greens with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Lotus Root with Salt vs Cooked Frozen Mustard Greens with Salt:

• 100 grams of Boiled Lotus Root with Salt have 3.2 times more Vitamin B1, 18.9 times more Vitamin B5, 2 times more Vitamin B6 and 2 times more Vitamin C than Cooked Frozen Mustard Greens with Salt.
• While 100 g of Boiled Frozen Mustard Greens, drained with Salt contain more Vitamin A, 5.3 times more Vitamin B2 and 8.8 times more Vitamin B9 than Boiled and Drained Lotus Root with Salt.
• 100 grams of Boiled Lotus Root with Salt have insufficient amounts of Vitamin A and Vitamin B2
• 100 grams of Cooked Frozen Mustard Greens with Salt have insufficient amounts of Vitamin B5
• Both Boiled and Drained Lotus Root with Salt as well as Boiled Frozen Mustard Greens, drained with Salt have insufficient amounts of Vitamin B3, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Lotus Root with Salt vs Cooked Frozen Mustard Greens with Salt:

• 100 grams of Boiled Lotus Root with Salt have 3.7 times more Copper, 1.7 times more Magnesium, 3.3 times more Phosphorus, 2.6 times more Potassium and 1.7 times more Zinc than Cooked Frozen Mustard Greens with Salt.
• While 100 g of Boiled Frozen Mustard Greens, drained with Salt contain 3.9 times more Calcium and 1.3 times more Manganese than Boiled and Drained Lotus Root with Salt.
• Both Boiled Lotus Root with Salt and Cooked Frozen Mustard Greens with Salt contain similar levels of Iron, Sodium and Water per 100 grams.
• 100 grams of Cooked Frozen Mustard Greens with Salt lack sufficient amounts of Zinc
• Both Boiled and Drained Lotus Root with Salt as well as Boiled Frozen Mustard Greens, drained with Salt lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Lotus Root with Salt have 3.5 times more Energy and 5.2 times more Carbohydrate than Cooked Frozen Mustard Greens with Salt.
• While 100 g of Boiled Frozen Mustard Greens, drained with Salt contain 1.4 times more Protein than Boiled and Drained Lotus Root with Salt.
• Both Boiled Lotus Root with Salt and Cooked Frozen Mustard Greens with Salt offer comparable quantities of Fiber per 100 grams.
• 100 grams of Cooked Frozen Mustard Greens with Salt provide inadequate amounts of Energy
• Both Boiled and Drained Lotus Root with Salt as well as Boiled Frozen Mustard Greens, drained with Salt provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.