Comparing Nutrients in 7 ounces Iceberg LettuceVS Lotus Root

Macros Ratio

Protein Fat Carbs

Iceberg Lettuce

22%

70%

Lotus Root

13%

86%

7 oz ▼

Macro Nutrients

Iceberg Lettucevs Lotus Root

0.96%27.8kcal

Energy

5.06%147kcal

27.8 kcalvs147 kcal

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

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0.29%0.28g

Fat

0.2%0.2g

0.28 gvs0.2 g

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

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0.11%0.036g

Saturated Fat

0.19%0.06g

0.036 gvs0.06 g

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

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6.45%0.1g

Omega 3

0.74%0.012g

0.1 gvs0.012 g

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

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0.25%0.042g

Omega 6

0.16%0.028g

0.042 gvs0.028 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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4.53%5.9g

Carbohydrate

26.3%34g

5.9 gvs34 g

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

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5.4%3.9g

Sugars

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

3.9 gvsNA g

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

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2.74%2g

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]

2 gvsNA g

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

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%1.8g

Glucose

1.8 gvsNA g

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

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%0.099g

Sucrose

0.099 gvsNA g

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

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6.27%2.4g

Fiber

25.6%9.72g

2.4 gvs9.72 g

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

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3.2%1.8g

Protein

9.2%5.16g

1.8 gvs5.16 g

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

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Vitamins

Iceberg Lettucevs Lotus Root

5.5%49.6μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

49.6 μgvs0 μg

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

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6.8%0.081mg

Vitamin B1

26.5%0.32mg

Thiamine

0.081 mgvs0.32 mg

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

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3.8%0.05mg

Vitamin B2

33.6%0.44mg

Riboflavin

0.05 mgvs0.44 mg

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

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1.53%0.24mg

Vitamin B3

4.96%0.79mg

Niacin, nicotinic acid, niacinamide

0.24 mgvs0.79 mg

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

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3.6%0.18mg

Vitamin B5

15%0.75mg

Pantothenic acid

0.18 mgvs0.75 mg

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

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6.4%0.083mg

Vitamin B6

39.4%0.51mg

Pyridoxine

0.083 mgvs0.51 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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14.4%57.5μg

Vitamin B9

6.45%25.8μg

Folates and Folic Acid

57.5 μgvs25.8 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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6.17%5.56mg

Vitamin C

97%87.3mg

Ascorbic acid

5.56 mgvs87.3 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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2.4%0.36mg

Vitamin E

Tocopherols and Tocotrienols

0.36 mgvsNA mg

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

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40%48μg

Vitamin K

Phytomenadione or phylloquinone

48 μgvsNA μg

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

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Minerals

Iceberg Lettucevs Lotus Root

3.57%35.7mg

Calcium

8.93%89.3mg

35.7 mgvs89.3 mg

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

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5.5%0.05mg

Copper

56.7%0.51mg

0.05 mgvs0.51 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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10%0.81mg

Iron

28.8%2.3mg

0.81 mgvs2.3 mg

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

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3.3%14mg

Magnesium

11%45.6mg

14 mgvs45.6 mg

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

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10.8%0.25mg

Manganese

22.5%0.52mg

0.25 mgvs0.52 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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5.67%39.7mg

Phosphorus

28.3%198mg

39.7 mgvs198 mg

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

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8.23%280mg

Potassium

32.5%1103mg

280 mgvs1103 mg

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

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0.36%0.2μg

Selenium

2.53%1.4μg

0.2 μgvs1.4 μg

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

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1.32%20mg

Sodium

5.3%79.4mg

20 mgvs79.4 mg

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

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2.7%0.3mg

Zinc

7.04%0.77mg

0.3 mgvs0.77 mg

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

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5.13%190g

Water

4.24%157g

190 gvs157 g

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

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Lets compare vitamin content per 7 ounces of Iceberg Lettuce vs Lotus Root:

Raw Iceberg Lettuce has more Vitamin A and 2.2 times more Vitamin B9 than Raw Lotus Root.
While Raw Lotus Root contain 3.9 times more Vitamin B1, 8.8 times more Vitamin B2, 3.3 times more Vitamin B3, 4.1 times more Vitamin B5, 6.1 times more Vitamin B6 and 15.7 times more Vitamin C than Raw Iceberg Lettuce.
Both Raw Iceberg Lettuce as well as Raw Lotus Root have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Iceberg Lettuce vs Lotus Root:

Raw Iceberg Lettuce has 1.2 times more Water than Raw Lotus Root.
While Raw Lotus Root contain 2.5 times more Calcium, 10.3 times more Copper, 2.8 times more Iron, 3.3 times more Magnesium, 2.1 times more Manganese, 5 times more Phosphorus, 3.9 times more Potassium, 7 times more Selenium, 4 times more Sodium and 2.6 times more Zinc than Raw Iceberg Lettuce.

Comparison of macro-nutrients per 7 ounces:

Raw Iceberg Lettuce has 8.7 times more Omega 3 than Raw Lotus Root.
While Raw Lotus Root contain 5.3 times more Energy, 5.8 times more Carbohydrate, 4.1 times more Fiber and 2.9 times more Protein than Raw Iceberg Lettuce.
Both Raw Iceberg Lettuce as well as Raw Lotus Root have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

Iceberg LettuceVS Green Leaf LettuceLotus RootVS Green Leaf LettuceIceberg LettuceVS Boiled Lotus RootLotus RootVS Boiled Lotus Root

Compare Foods

Comparing Nutrients in 7 ounces Iceberg LettuceVS Lotus Root

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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