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Comparing Nutrients in 300 calories Lotus RootVS Boiled Lotus Root

Weight per 300 calories

Lotus Root
405g
Boiled Lotus Root
455g

Both foods have similar energy densities which is average in comparison to other foods.

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

Macros Ratio

Protein Fat Carbs

Lotus Root
13%
1%
86%
Boiled Lotus Root
9%
1%
90%
300 kcal ▼

Macro Nutrients

Lotus Rootvs Boiled 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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0.42%0.41g
Fat
0.33%0.32g
0.41 gvs0.32 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.38%0.12g
Saturated Fat
0.3%0.095g
0.12 gvs0.095 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.52%0.024g
Omega 3
1.14%0.018g
0.024 gvs0.018 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.33%0.057g
Omega 6
0.27%0.045g
0.057 gvs0.045 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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53.7%70g
Carbohydrate
56%73g
70 gvs73 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
3.13%2.27g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs2.27 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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

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

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52.3%20g
Fiber
37%14g
20 gvs14 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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19%10.5g
Protein
13%7.2g
10.5 gvs7.2 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Lotus Rootvs Boiled Lotus Root
0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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54%0.65mg
Vitamin B1
48%0.58mg
Thiamine
0.65 mgvs0.58 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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68.6%0.89mg
Vitamin B2
3.5%0.045mg
Riboflavin
0.89 mgvs0.045 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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10%1.62mg
Vitamin B3
8.52%1.36mg
Niacin, nicotinic acid, niacinamide
1.62 mgvs1.36 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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30.6%1.53mg
Vitamin B5
27.5%1.37mg
Pantothenic acid
1.53 mgvs1.37 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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80.5%1.05mg
Vitamin B6
76.2%0.99mg
Pyridoxine
1.05 mgvs0.99 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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13%52.7μg
Vitamin B9
9.1%36.4μg
Folates and Folic Acid
52.7 μgvs36.4 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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198%178mg
Vitamin C
138%125mg
Ascorbic acid
178 mgvs125 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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NA
Vitamin E
0.3%0.045mg
Tocopherols and Tocotrienols
NA mgvs0.045 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
0.38%0.45μg
Phytomenadione or phylloquinone
NA μgvs0.45 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Lotus Rootvs Boiled Lotus Root
18.2%182mg
Calcium
12%118mg
182 mgvs118 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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116%1.04mg
Copper
110%0.99mg
1.04 mgvs0.99 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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58.8%4.7mg
Iron
51%4.1mg
4.7 mgvs4.1 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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22.2%93mg
Magnesium
24%100mg
93 mgvs100 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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46%1.06mg
Manganese
43.5%1mg
1.06 mgvs1 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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58%405mg
Phosphorus
50.6%355mg
405 mgvs355 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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66.3%2254mg
Potassium
48.5%1650mg
2254 mgvs1650 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.16%2.84μg
Selenium
4.96%2.73μg
2.84 μgvs2.73 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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11%162mg
Sodium
13.6%205mg
162 mgvs205 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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14.4%1.6mg
Zinc
13.6%1.5mg
1.6 mgvs1.5 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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8.67%321g
Water
10%370g
321 gvs370 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 Lotus Root vs Boiled Lotus Root:
Comparing minerals per 300 calories for Lotus Root vs Boiled Lotus Root:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

Lotus RootVS Red Leaf LettuceBoiled Lotus RootVS Red Leaf Lettuce
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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