Comparing Nutrients in 300 calories Green Leaf LettuceVS Lotus Root

Weight per 300 calories

Green Leaf Lettuce

2000g

Lotus Root

405g

Raw Lotus Root have 4.9 times more energy per unit of mass than Raw Green Leaf Lettuce, which is average in comparison to other foods. Green Leaf Lettuce having very low energy density.

Which food has more nutrients per 300 calories - Green Leaf Lettuce or Lotus Root?

Macros Ratio

Protein Fat Carbs

Green Leaf Lettuce

30%

63%

Lotus Root

13%

86%

300 kcal ▼

Macro Nutrients

Green Leaf Lettucevs Lotus Root

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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3.1%3g

Fat

0.42%0.41g

3 gvs0.41 g

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

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1.25%0.4g

Saturated Fat

0.38%0.12g

0.4 gvs0.12 g

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

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72.5%1.16g

Omega 3

1.52%0.024g

1.16 gvs0.024 g

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

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2.82%0.48g

Omega 6

0.33%0.057g

0.48 gvs0.057 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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44%57.4g

Carbohydrate

53.7%70g

57.4 gvs70 g

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

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21.5%15.6g

Sugars

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

15.6 gvsNA g

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

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12%8.6g

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]

8.6 gvsNA g

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

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%7.2g

Glucose

7.2 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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68.4%26g

Fiber

52.3%20g

26 gvs20 g

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

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48.6%27.2g

Protein

19%10.5g

27.2 gvs10.5 g

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

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Vitamins

Green Leaf Lettucevs Lotus Root

822%7400μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

7400 μgvs0 μg

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

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117%1.4mg

Vitamin B1

54%0.65mg

Thiamine

1.4 mgvs0.65 mg

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

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123%1.6mg

Vitamin B2

68.6%0.89mg

Riboflavin

1.6 mgvs0.89 mg

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

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47%7.5mg

Vitamin B3

10%1.62mg

Niacin, nicotinic acid, niacinamide

7.5 mgvs1.62 mg

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

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53.6%2.68mg

Vitamin B5

30.6%1.53mg

Pantothenic acid

2.68 mgvs1.53 mg

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

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138%1.8mg

Vitamin B6

80.5%1.05mg

Pyridoxine

1.8 mgvs1.05 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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190%760μg

Vitamin B9

13%52.7μg

Folates and Folic Acid

760 μgvs52.7 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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204%184mg

Vitamin C

198%178mg

Ascorbic acid

184 mgvs178 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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29.3%4.4mg

Vitamin E

Tocopherols and Tocotrienols

4.4 mgvsNA mg

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

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2105%2526μg

Vitamin K

Phytomenadione or phylloquinone

2526 μgvsNA μg

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

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Minerals

Green Leaf Lettucevs Lotus Root

72%720mg

Calcium

18.2%182mg

720 mgvs182 mg

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

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64.4%0.58mg

Copper

116%1.04mg

0.58 mgvs1.04 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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215%17mg

Iron

58.8%4.7mg

17 mgvs4.7 mg

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

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62%260mg

Magnesium

22.2%93mg

260 mgvs93 mg

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

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217%5mg

Manganese

46%1.06mg

5 mgvs1.06 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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83%580mg

Phosphorus

58%405mg

580 mgvs405 mg

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

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114%3880mg

Potassium

66.3%2254mg

3880 mgvs2254 mg

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

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22%12μg

Selenium

5.16%2.84μg

12 μgvs2.84 μg

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

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37.3%560mg

Sodium

11%162mg

560 mgvs162 mg

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

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32.7%3.6mg

Zinc

14.4%1.6mg

3.6 mgvs1.6 mg

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

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51.3%1900g

Water

8.67%321g

1900 gvs321 g

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

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Lets compare vitamin content per 300 calories of Green Leaf Lettuce vs Lotus Root:

Raw Green Leaf Lettuce has more Vitamin A, 2.2 times more Vitamin B1, 1.8 times more Vitamin B2, 4.6 times more Vitamin B3, 1.8 times more Vitamin B5, 1.7 times more Vitamin B6 and 14.4 times more Vitamin B9 than Raw Lotus Root.
Both Raw Green Leaf Lettuce and Raw Lotus Root have similar amounts of Vitamin C per 300 kcal.
Both Raw Green Leaf Lettuce as well as Raw Lotus Root have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Green Leaf Lettuce vs Lotus Root:

Raw Green Leaf Lettuce has 3.9 times more Calcium, 3.7 times more Iron, 2.8 times more Magnesium, 4.7 times more Manganese, 1.4 times more Phosphorus, 1.7 times more Potassium, 4.2 times more Selenium, 3.5 times more Sodium, 2.3 times more Zinc and 5.9 times more Water than Raw Lotus Root.
While Raw Lotus Root contain 1.8 times more Copper than Raw Green Leaf Lettuce.

Comparison of macro-nutrients per 300 calories:

Raw Green Leaf Lettuce has 7.4 times more Fat, 47.7 times more Omega 3, 1.3 times more Fiber and 2.6 times more Protein than Raw Lotus Root.
Both Raw Green Leaf Lettuce and Raw Lotus Root have similar amounts of Energy and Carbohydrate per 300 kcal.
Both Raw Green Leaf Lettuce as well as Raw Lotus Root have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Green Leaf LettuceVS Boiled Lotus RootLotus RootVS Boiled Lotus Root

Compare Foods

Comparing Nutrients in 300 calories Green Leaf LettuceVS Lotus Root

Weight per 300 calories

Which food has more nutrients per 300 calories - Green Leaf Lettuce or Lotus Root?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: