Comparing Nutrients in 300 calories Boiled Lotus Root with SaltVS Boiled Carrots

Weight per 300 calories

Boiled Lotus Root with Salt

455g

Boiled Carrots

857g

Boiled Lotus Root with Salt have 1.9 times more energy per 100g than Boiled Carrots. It has low energy density when compared to other foods. Boiled and Drained Carrots having low energy density.

Which food has more nutrients per 300 calories - Boiled Lotus Root with Salt or Boiled Carrots?

Macros Ratio

Protein Fat Carbs

Boiled Lotus Root with Salt

90%

Boiled Carrots

88%

300 kcal ▼

Macro Nutrients

Boiled Lotus Root with Saltvs Boiled Carrots

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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0.33%0.32g

Fat

1.6%1.54g

0.32 gvs1.54 g

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

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0.3%0.095g

Saturated Fat

0.8%0.26g

0.095 gvs0.26 g

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

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1.14%0.018g

Omega 3

0.54%0.009g

0.018 gvs0.009 g

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

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0.27%0.045g

Omega 6

4.4%0.75g

0.045 gvs0.75 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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56%73g

Carbohydrate

54%70.5g

73 gvs70.5 g

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

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Sugars

40.8%29.6g

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

NA gvs29.6 g

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

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Fructose

4.26%3.1g

≤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]

NA gvs3.1 g

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

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Glucose

%3.43g

NA gvs3.43 g

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

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Sucrose

%23g

NA gvs23 g

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

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37%14g

Fiber

67.7%25.7g

14 gvs25.7 g

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

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13%7.2g

Protein

11.6%6.5g

7.2 gvs6.5 g

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

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Vitamins

Boiled Lotus Root with Saltvs Boiled Carrots

0%0μg

Vitamin A

811%7303μg

RAE, retinol activity equivalents

0 μgvs7303 μg

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

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48%0.58mg

Vitamin B1

47%0.57mg

Thiamine

0.58 mgvs0.57 mg

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

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3.5%0.045mg

Vitamin B2

29%0.38mg

Riboflavin

0.045 mgvs0.38 mg

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

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8.52%1.36mg

Vitamin B3

34.6%5.53mg

Niacin, nicotinic acid, niacinamide

1.36 mgvs5.53 mg

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

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27.5%1.37mg

Vitamin B5

39.8%2mg

Pantothenic acid

1.37 mgvs2 mg

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

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76.2%0.99mg

Vitamin B6

101%1.3mg

Pyridoxine

0.99 mgvs1.3 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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9.1%36.4μg

Vitamin B9

30%120μg

Folates and Folic Acid

36.4 μgvs120 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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138%125mg

Vitamin C

34.3%31mg

Ascorbic acid

125 mgvs31 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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Vitamin E

59%8.83mg

Tocopherols and Tocotrienols

NA mgvs8.83 mg

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

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Vitamin K

98%117μg

Phytomenadione or phylloquinone

NA μgvs117 μg

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

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Minerals

Boiled Lotus Root with Saltvs Boiled Carrots

12%118mg

Calcium

25.7%257mg

118 mgvs257 mg

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

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110%0.99mg

Copper

16%0.15mg

0.99 mgvs0.15 mg

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

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Fluoride

10%407μg

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

NA μgvs407 μg

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

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51%4.1mg

Iron

36.4%2.9mg

4.1 mgvs2.9 mg

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

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24%100mg

Magnesium

20.4%85.7mg

100 mgvs85.7 mg

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

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43.5%1mg

Manganese

57.8%1.33mg

1 mgvs1.33 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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50.6%355mg

Phosphorus

36.7%257mg

355 mgvs257 mg

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

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48.5%1650mg

Potassium

59.2%2014mg

1650 mgvs2014 mg

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

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4.96%2.73μg

Selenium

11%6μg

2.73 μgvs6 μg

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

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85%1277mg

Sodium

33%497mg

1277 mgvs497 mg

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

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13.6%1.5mg

Zinc

15.6%1.7mg

1.5 mgvs1.7 mg

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

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10%370g

Water

21%773g

370 gvs773 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 Boiled Lotus Root with Salt vs Boiled Carrots:

Boiled and Drained Lotus Root with Salt have 4 times more Vitamin C than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain more Vitamin A, 8.3 times more Vitamin B2, 4.1 times more Vitamin B3, 1.4 times more Vitamin B5, 1.3 times more Vitamin B6 and 3.3 times more Vitamin B9 than Boiled and Drained Lotus Root with Salt.
Both Boiled and Drained Lotus Root with Salt and Boiled and Drained Carrots have similar amounts of Vitamin B1 per 300 kcal.
Both Boiled and Drained Lotus Root with Salt as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Lotus Root with Salt vs Boiled Carrots:

Boiled and Drained Lotus Root with Salt have 6.8 times more Copper, 1.4 times more Iron, 1.4 times more Phosphorus and 2.6 times more Sodium than Boiled and Drained Carrots.
While Boiled and Drained Carrots contain 2.2 times more Calcium, 1.3 times more Manganese, 2.2 times more Selenium and 2.1 times more Water than Boiled and Drained Lotus Root with Salt.
Both Boiled and Drained Lotus Root with Salt and Boiled and Drained Carrots have similar amounts of Magnesium, Potassium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Carrots contain 16.4 times more Omega 6 and 1.8 times more Fiber than Boiled and Drained Lotus Root with Salt.
Both Boiled and Drained Lotus Root with Salt and Boiled and Drained Carrots have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
Both Boiled and Drained Lotus Root with Salt as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled Lotus Root with SaltVS Boiled White Mushrooms with SaltBoiled CarrotsVS Boiled White Mushrooms with SaltBoiled Lotus Root with SaltVS Canned Carrots with Liquids and SaltBoiled CarrotsVS Canned Carrots with Liquids and Salt

Compare Foods

Comparing Nutrients in 300 calories Boiled Lotus Root with SaltVS Boiled Carrots

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Lotus Root with Salt or Boiled Carrots?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: