Comparing Nutrients in 14 ounces Green Leaf LettuceVS Lotus Root

Macros Ratio

Protein Fat Carbs

Green Leaf Lettuce

30%

63%

Lotus Root

13%

86%

14 oz ▼

Macro Nutrients

Green Leaf Lettucevs Lotus Root

2.05%59.5kcal

Energy

10%294kcal

59.5 kcalvs294 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.61%0.6g

Fat

0.41%0.4g

0.6 gvs0.4 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.25%0.079g

Saturated Fat

0.37%0.12g

0.079 gvs0.12 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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14.4%0.23g

Omega 3

1.5%0.024g

0.23 gvs0.024 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.56%0.095g

Omega 6

0.33%0.056g

0.095 gvs0.056 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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8.76%11.4g

Carbohydrate

52.6%68.4g

11.4 gvs68.4 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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4.27%3.1g

Sugars

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

3.1 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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2.35%1.7g

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]

1.7 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%1.43g

Glucose

1.43 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0g

Sucrose

0 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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13.6%5.16g

Fiber

51%19.4g

5.16 gvs19.4 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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9.64%5.4g

Protein

18.4%10.3g

5.4 gvs10.3 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Green Leaf Lettucevs Lotus Root

163%1469μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1469 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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23%0.28mg

Vitamin B1

53%0.64mg

Thiamine

0.28 mgvs0.64 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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24.4%0.32mg

Vitamin B2

67%0.87mg

Riboflavin

0.32 mgvs0.87 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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9.3%1.5mg

Vitamin B3

9.92%1.6mg

Niacin, nicotinic acid, niacinamide

1.5 mgvs1.6 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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10.6%0.53mg

Vitamin B5

30%1.5mg

Pantothenic acid

0.53 mgvs1.5 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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27.5%0.36mg

Vitamin B6

78.8%1.02mg

Pyridoxine

0.36 mgvs1.02 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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37.7%151μg

Vitamin B9

13%51.6μg

Folates and Folic Acid

151 μgvs51.6 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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40.6%36.5mg

Vitamin C

194%175mg

Ascorbic acid

36.5 mgvs175 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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5.82%0.87mg

Vitamin E

Tocopherols and Tocotrienols

0.87 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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418%501μg

Vitamin K

Phytomenadione or phylloquinone

501 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Green Leaf Lettucevs Lotus Root

14.3%143mg

Calcium

18%179mg

143 mgvs179 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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12.8%0.12mg

Copper

113%1.02mg

0.12 mgvs1.02 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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42.7%3.4mg

Iron

57.5%4.6mg

3.4 mgvs4.6 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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12.3%51.6mg

Magnesium

21.7%91mg

51.6 mgvs91 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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43%0.99mg

Manganese

45%1.04mg

0.99 mgvs1.04 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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16.4%115mg

Phosphorus

56.7%397mg

115 mgvs397 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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22.6%770mg

Potassium

65%2207mg

770 mgvs2207 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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4.33%2.4μg

Selenium

5.05%2.78μg

2.4 μgvs2.78 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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7.4%111mg

Sodium

10.6%159mg

111 mgvs159 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6.5%0.71mg

Zinc

14%1.55mg

0.71 mgvs1.55 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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10%377g

Water

8.5%314g

377 gvs314 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Green Leaf Lettuce vs Lotus Root:

Raw Green Leaf Lettuce has more Vitamin A and 2.9 times more Vitamin B9 than Raw Lotus Root.
While Raw Lotus Root contain 2.3 times more Vitamin B1, 2.8 times more Vitamin B2, 2.8 times more Vitamin B5, 2.9 times more Vitamin B6 and 4.8 times more Vitamin C than Raw Green Leaf Lettuce.
Both Raw Green Leaf Lettuce and Raw Lotus Root have similar amounts of Vitamin B3 per 14 oz.
Both Raw Green Leaf Lettuce as well as Raw Lotus Root have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Green Leaf Lettuce vs Lotus Root:

Raw Green Leaf Lettuce has 1.2 times more Water than Raw Lotus Root.
While Raw Lotus Root contain 8.9 times more Copper, 1.3 times more Iron, 1.8 times more Magnesium, 3.4 times more Phosphorus, 2.9 times more Potassium, 1.4 times more Sodium and 2.2 times more Zinc than Raw Green Leaf Lettuce.
Both Raw Green Leaf Lettuce and Raw Lotus Root have similar amounts of Calcium, Manganese and Selenium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Raw Green Leaf Lettuce has 9.7 times more Omega 3 than Raw Lotus Root.
While Raw Lotus Root contain 4.9 times more Energy, 6 times more Carbohydrate, 3.8 times more Fiber and 1.9 times more Protein than Raw Green Leaf Lettuce.
Both Raw Green Leaf Lettuce as well as Raw Lotus Root have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Green Leaf LettuceVS Boiled Lotus RootLotus RootVS Boiled Lotus Root

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Comparing Nutrients in 14 ounces Green Leaf LettuceVS Lotus Root

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: