Nutrients in 300 calories of Boiled Lotus Root

Boiled and Drained Lotus Root.

Weight per 300 Calories

Boiled Lotus Root

455g

Boiled and Drained Lotus Root has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

90%

300 kcal ▼

Macro Nutrients

Boiled Lotus Root

Energy300 kcal

10.3%

Boiled and Drained Lotus Root have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.32 g

0.33%

Boiled and Drained Lotus Root have 0.31818181818182 g of Fat per 300 calories, which is 0.33% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.095 g

0.3%

Boiled and Drained Lotus Root have 0.095454545454545 g of Saturated Fat per 300 calories, which is 0.3% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.018 g

1.14%

Boiled and Drained Lotus Root have 0.018181818181818 g of Omega 3 per 300 calories, which is 1.14% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.045 g

0.27%

Boiled and Drained Lotus Root have 0.045454545454545 g of Omega 6 per 300 calories, which is 0.27% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled and Drained Lotus Root have 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate73 g

56%

Boiled and Drained Lotus Root have 72.818181818182 g of Carbohydrate per 300 calories, which is 56% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars2.27 g

3.13%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Boiled and Drained Lotus Root have 2.2727272727273 g of Sugars per 300 calories, which is 3.13% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber14 g

37%

Boiled and Drained Lotus Root have 14.090909090909 g of Fiber per 300 calories, which is 37% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein7.2 g

13%

Boiled and Drained Lotus Root have 7.1818181818182 g of Protein per 300 calories, which is 13% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Lotus Root

Vitamin A0 μg

RAE, retinol activity equivalents

Boiled and Drained Lotus Root have 0 μg of Vitamin A per 300 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.58 mg

48%

Thiamine

Boiled and Drained Lotus Root have 0.57727272727273 mg of Vitamin B1 per 300 calories, which is 48% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.045 mg

3.5%

Riboflavin

Boiled and Drained Lotus Root have 0.045454545454545 mg of Vitamin B2 per 300 calories, which is 3.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.36 mg

8.52%

Niacin, nicotinic acid, niacinamide

Boiled and Drained Lotus Root have 1.3636363636364 mg of Vitamin B3 per 300 calories, which is 8.52% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.37 mg

27.5%

Pantothenic acid

Boiled and Drained Lotus Root have 1.3727272727273 mg of Vitamin B5 per 300 calories, which is 27.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.99 mg

76.2%

Pyridoxine

Boiled and Drained Lotus Root have 0.99090909090909 mg of Vitamin B6 per 300 calories, which is 76.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B936.4 μg

9.1%

Folates and Folic Acid

Boiled and Drained Lotus Root have 36.363636363636 μg of Vitamin B9 per 300 calories, which is 9.1% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled and Drained Lotus Root have 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C125 mg

138%

Ascorbic acid

Boiled and Drained Lotus Root have 124.54545454545 mg of Vitamin C per 300 calories, which is 138% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled and Drained Lotus Root have 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.045 mg

0.3%

Tocopherols and Tocotrienols

Boiled and Drained Lotus Root have 0.045454545454545 mg of Vitamin E per 300 calories, which is 0.3% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K0.45 μg

0.38%

Phytomenadione or phylloquinone

Boiled and Drained Lotus Root have 0.45454545454545 μg of Vitamin K per 300 calories, which is 0.38% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Lotus Root

Calcium118 mg

12%

Boiled and Drained Lotus Root have 118.18181818182 mg of Calcium per 300 calories, which is 12% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.99 mg

110%

Boiled and Drained Lotus Root have 0.98636363636364 mg of Copper per 300 calories, which is 110% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron4.1 mg

51%

Boiled and Drained Lotus Root have 4.0909090909091 mg of Iron per 300 calories, which is 51% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium100 mg

24%

Boiled and Drained Lotus Root have 100 mg of Magnesium per 300 calories, which is 24% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1 mg

43.5%

Boiled and Drained Lotus Root have 1 mg of Manganese per 300 calories, which is 43.5% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus355 mg

50.6%

Boiled and Drained Lotus Root have 354.54545454545 mg of Phosphorus per 300 calories, which is 50.6% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1650 mg

48.5%

Boiled and Drained Lotus Root have 1650 mg of Potassium per 300 calories, which is 48.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.73 μg

4.96%

Boiled and Drained Lotus Root have 2.7272727272727 μg of Selenium per 300 calories, which is 4.96% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium205 mg

13.6%

Boiled and Drained Lotus Root have 204.54545454545 mg of Sodium per 300 calories, which is 13.6% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.5 mg

13.6%

Boiled and Drained Lotus Root have 1.5 mg of Zinc per 300 calories, which is 13.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water370 g

10%

Boiled and Drained Lotus Root have 370.09090909091 g of Water per 300 calories, which is 10% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Boiled and Drained Lotus Root:

300 calories of Boiled Lotus Root has outstanding amounts of Vitamin C.
It is an excellent source of Vitamin B1, Vitamin B5 and Vitamin B6.
It also has a good amount of Vitamin B3 and Vitamin B9.
This vegetable has some Vitamin B2.
It has no Vitamin A, Vitamin B12, Vitamin D, Vitamin E and Vitamin K.

Minerals in 300 calories of Boiled and Drained Lotus Root:

300 calories of Boiled Lotus Root has outstanding amounts of Copper.
It is an excellent source of Iron, Magnesium, Manganese, Phosphorus and Potassium.
It also has a good amount of Calcium, Sodium and Zinc.
This vegetable has some Selenium.

Macronutrients in 300 calories of Boiled and Drained Lotus Root:

300 calories of Boiled Lotus Root is an excellent source of Carbohydrate and Fiber.
It has a good amount of Protein.
It also has some Sugars.
While 300 calories of product has trace amounts of Omega 3, it has no Fat, Saturated Fat and Omega 6.

Compare Boiled and Drained Lotus Root with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 300 calories of Boiled Lotus Root

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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