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Comparing Nutrients in 300 calories Lotus RootVS Oranges

Weight per 300 calories

Lotus Root
405g
Oranges
638g

Lotus Root have 1.6 times more energy per 100g than Oranges. It has average energy density when compared to other foods. Raw Oranges having low energy density.

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

Macros Ratio

Protein Fat Carbs

Lotus Root
13%
1%
86%
Oranges
7%
2%
91%
300 kcal ▼

Macro Nutrients

Lotus Rootvs Oranges
10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
0.42%0.41g
Fat
0.79%0.77g
0.41 gvs0.77 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat
0.38%0.12g
Saturated Fat
0.3%0.096g
0.12 gvs0.096 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat
1.52%0.024g
Omega 3
2.8%0.045g
0.024 gvs0.045 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.33%0.057g
Omega 6
0.68%0.11g
0.057 gvs0.11 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
57.7%75g
70 gvs75 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
NA
Sugars
82.3%59.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs59.7 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
40.3%15.3g
20 gvs15.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
19%10.5g
Protein
10.7%6g
10.5 gvs6 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 Oranges
0%0μg
Vitamin A
7.8%70.2μg
RAE, retinol activity equivalents
0 μgvs70.2 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A
54%0.65mg
Vitamin B1
46.3%0.56mg
Thiamine
0.65 mgvs0.56 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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68.6%0.89mg
Vitamin B2
19.6%0.26mg
Riboflavin
0.89 mgvs0.26 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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10%1.62mg
Vitamin B3
11.3%1.8mg
Niacin, nicotinic acid, niacinamide
1.62 mgvs1.8 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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30.6%1.53mg
Vitamin B5
32%1.6mg
Pantothenic acid
1.53 mgvs1.6 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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80.5%1.05mg
Vitamin B6
29.5%0.38mg
Pyridoxine
1.05 mgvs0.38 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6
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
48%191μg
Folates and Folic Acid
52.7 μgvs191 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12
198%178mg
Vitamin C
377%340mg
Ascorbic acid
178 mgvs340 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
7.66%1.15mg
Tocopherols and Tocotrienols
NA mgvs1.15 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
0%0μg
Phytomenadione or phylloquinone
NA μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Lotus Rootvs Oranges
18.2%182mg
Calcium
25.5%255mg
182 mgvs255 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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116%1.04mg
Copper
32%0.29mg
1.04 mgvs0.29 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
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
7.98%0.64mg
4.7 mgvs0.64 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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22.2%93mg
Magnesium
15%64mg
93 mgvs64 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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46%1.06mg
Manganese
6.94%0.16mg
1.06 mgvs0.16 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
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 .

Find Vegetables rich in Molybdenum
58%405mg
Phosphorus
12.8%89.4mg
405 mgvs89.4 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
66.3%2254mg
Potassium
34%1155mg
2254 mgvs1155 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium
5.16%2.84μg
Selenium
5.8%3.2μg
2.84 μgvs3.2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
11%162mg
Sodium
0%0mg
162 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
14.4%1.6mg
Zinc
4.06%0.45mg
1.6 mgvs0.45 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc
8.67%321g
Water
15%554g
321 gvs554 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 Oranges:
Comparing minerals per 300 calories for Lotus Root vs Oranges:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

Lotus RootVS Boiled Lotus RootOrangesVS Boiled Lotus RootLotus RootVS Valencia OrangesOrangesVS Valencia Oranges
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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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