Comparing Nutrients in 100 grams Boiled Lotus Root VS Hawaii Mountain Yam

Macros Ratio

	Protein	Fat	Carbs
Boiled Lotus Root	9%	1%	90%
Hawaii Mountain Yam	8%	1%	91%

Macro Nutrients

	Boiled Lotus Root	Hawaii Mountain Yam	Recommended Dietary Allowance
Energy	2.28% 66kcal	2.3% 67kcal	2900kcal per day for Men 19-50 years
Fat	0.072% 0.07g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	0.069% 0.022g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.059% 0.01g	0.22% 0.038g	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	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	0.69% 0.5g	0.43% 0.31g	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	6.58% 2.5g	38g per day for Men 19-50 years
Protein	2.82% 1.58g	2.4% 1.34g	56g per day for Men 19-50 years

Vitamins

	Boiled Lotus Root	Hawaii Mountain Yam	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.77% 0.01mg	1.46% 0.019mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.88% 0.3mg	3% 0.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.04% 0.3mg	8.66% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.8% 0.22mg	13.8% 0.18mg	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	3.5% 14μg	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	2.9% 2.6mg	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	0.067% 0.01mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.083% 0.1μg	1.17% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lotus Root	Hawaii Mountain Yam	Recommended Dietary Allowance
Calcium	2.6% 26mg	2.6% 26mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	12.2% 0.11mg	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	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	9.57% 0.22mg	10.5% 0.24mg	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	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	10.7% 363mg	12.3% 418mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	3% 45mg	0.87% 13mg	1500mg per day for Men 19-50 years
Zinc	3% 0.33mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	2.2% 81.4g	2.2% 81.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Lotus Root vs Hawaii Mountain Yam:

• Boiled and Drained Lotus Root have 1.2 times more Vitamin B1, 1.2 times more Vitamin B6 and 10.5 times more Vitamin C than Raw Hawaii Mountain Yam.
• While Raw Hawaii Mountain Yam contains 1.9 times more Vitamin B2, 1.6 times more Vitamin B3, 1.4 times more Vitamin B5, 1.8 times more Vitamin B9, 21 times more Vitamin E and 14 times more Vitamin K than Boiled and Drained Lotus Root.
• Both Boiled and Drained Lotus Root as well as Raw Hawaii Mountain Yam have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Lotus Root vs Hawaii Mountain Yam:

• Boiled and Drained Lotus Root have 2 times more Copper, 2 times more Iron, 1.8 times more Magnesium, 2.3 times more Phosphorus, 3.5 times more Sodium and 1.2 times more Zinc than Raw Hawaii Mountain Yam.
• Both Boiled and Drained Lotus Root and Raw Hawaii Mountain Yam have similar amounts of Calcium, Manganese, Potassium, Selenium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Lotus Root have 1.2 times more Fiber than Raw Hawaii Mountain Yam.
• Both Boiled and Drained Lotus Root and Raw Hawaii Mountain Yam have similar amounts of Energy, Carbohydrate and Protein per 100 g.
• Both Boiled and Drained Lotus Root as well as Raw Hawaii Mountain Yam have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.