Comparing Nutrients in 100 grams Lotus Root VS Stir-Fried Lentils Sprouts

Macros Ratio

	Protein	Fat	Carbs
Lotus Root	13%	1%	86%
Stir-Fried Lentils Sprouts	28%	3%	69%

Macro Nutrients

	Lotus Root	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Energy	2.55% 74kcal	3.5% 101kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	0.46% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	0.17% 0.053g	32g per day for Men 19-50 years
Omega 3	0.38% 0.006g	2.2% 0.035g	1.6g per day for Men 19-50 years
Omega 6	0.082% 0.014g	0.98% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.3% 17.2g	16.3% 21.3g	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	13% 4.9g	NA	38g per day for Men 19-50 years
Protein	4.64% 2.6g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Lotus Root	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	6.92% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	7.5% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.54% 0.38mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	12.6% 0.16mg	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	3.25% 13μg	16.8% 67μg	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	49% 44mg	14% 12.6mg	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	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Calcium	4.5% 45mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	28.6% 0.26mg	37.4% 0.34mg	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	14.5% 1.16mg	38.8% 3.1mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	8.33% 35mg	420mg per day for Men 19-50 years
Manganese	11.3% 0.26mg	22% 0.5mg	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	14.3% 100mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	16.4% 556mg	8.35% 284mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	3.55% 0.39mg	14.5% 1.6mg	11mg per day for Men 19-50 years
Water	2.14% 79g	1.86% 68.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Lotus Root VS Stir-Fried Lentils Sprouts per 100 g

Compare the macro and micronutrient content in 100 g of Lotus Root versus 100 g of Stir-Fried Lentils Sprouts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Lotus Root vs Stir-Fried Lentils Sprouts:

• 100 grams of Lotus Root have 2.4 times more Vitamin B2, 1.6 times more Vitamin B6 and 3.5 times more Vitamin C than Stir-Fried Lentils Sprouts.
• While 100 g of Stir-Fried Sprouted Lentils contain 1.4 times more Vitamin B1, 3 times more Vitamin B3, 1.5 times more Vitamin B5 and 5.2 times more Vitamin B9 than Raw Lotus Root.
• Both Raw Lotus Root as well as Stir-Fried Sprouted Lentils have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Lotus Root vs Stir-Fried Lentils Sprouts:

• 100 grams of Lotus Root have 3.2 times more Calcium, 2 times more Potassium and 4 times more Sodium than Stir-Fried Lentils Sprouts.
• While 100 g of Stir-Fried Sprouted Lentils contain 1.3 times more Copper, 2.7 times more Iron, 1.5 times more Magnesium, 1.9 times more Manganese, 1.5 times more Phosphorus and 4.1 times more Zinc than Raw Lotus Root.
• 100 grams of Stir-Fried Lentils Sprouts lack sufficient amounts of Calcium
• Both Raw Lotus Root as well as Stir-Fried Sprouted Lentils lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Stir-Fried Sprouted Lentils contain 1.4 times more Energy, 5.8 times more Omega 3 and 3.4 times more Protein than Raw Lotus Root.
• Both Lotus Root and Stir-Fried Lentils Sprouts offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Lotus Root provide inadequate amounts of Omega 3
• Both Raw Lotus Root as well as Stir-Fried Sprouted Lentils provide inadequate amounts of Omega 6 in 100 grams.