Comparing Nutrients in 100 grams Romaine LettuceVS Lotus Root

Macros Ratio

Protein Fat Carbs

Romaine Lettuce

24%

13%

63%

Lotus Root

13%

86%

100 g ▼

Macro Nutrients

Romaine Lettucevs Lotus Root

0.59%17kcal

Energy

2.55%74kcal

17 kcalvs74 kcal

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

Find Vegetables rich in Energy

0.31%0.3g

Fat

0.1%0.1g

0.3 gvs0.1 g

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

Find Vegetables rich in Fat

0.12%0.039g

Saturated Fat

0.094%0.03g

0.039 gvs0.03 g

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

Find Vegetables rich in Saturated Fat

7.06%0.11g

Omega 3

0.38%0.006g

0.11 gvs0.006 g

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

Find Vegetables rich in Omega 3

0.28%0.047g

Omega 6

0.082%0.014g

0.047 gvs0.014 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol

2.53%3.3g

Carbohydrate

13.3%17.2g

3.3 gvs17.2 g

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

Find Vegetables rich in Carbohydrate

1.64%1.2g

Sugars

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

1.2 gvsNA g

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

Find Vegetables rich in Sugars

1.1%0.8g

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]

0.8 gvsNA g

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

Find Vegetables rich in Fructose

%0.39g

Glucose

0.39 gvsNA g

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

Find Vegetables rich in Glucose

%0g

Sucrose

0 gvsNA g

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

Find Vegetables rich in Sucrose

5.53%2.1g

Fiber

13%4.9g

2.1 gvs4.9 g

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

Find Vegetables rich in Fiber

2.2%1.23g

Protein

4.64%2.6g

1.23 gvs2.6 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Romaine Lettucevs Lotus Root

48.4%436μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

436 μgvs0 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

6%0.072mg

Vitamin B1

13.3%0.16mg

Thiamine

0.072 mgvs0.16 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

5.15%0.067mg

Vitamin B2

17%0.22mg

Riboflavin

0.067 mgvs0.22 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

1.96%0.31mg

Vitamin B3

2.5%0.4mg

Niacin, nicotinic acid, niacinamide

0.31 mgvs0.4 mg

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

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

2.84%0.14mg

Vitamin B5

7.54%0.38mg

Pantothenic acid

0.14 mgvs0.38 mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

5.7%0.074mg

Vitamin B6

20%0.26mg

Pyridoxine

0.074 mgvs0.26 mg

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

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7

34%136μg

Vitamin B9

3.25%13μg

Folates and Folic Acid

136 μgvs13 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

4.44%4mg

Vitamin C

49%44mg

Ascorbic acid

4 mgvs44 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

0.87%0.13mg

Vitamin E

Tocopherols and Tocotrienols

0.13 mgvsNA mg

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

Find Vegetables rich in Vitamin E

85.4%103μg

Vitamin K

Phytomenadione or phylloquinone

103 μgvsNA μg

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

Find Vegetables rich in Vitamin K

Minerals

Romaine Lettucevs Lotus Root

3.3%33mg

Calcium

4.5%45mg

33 mgvs45 mg

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

Find Vegetables rich in Calcium

5.33%0.048mg

Copper

28.6%0.26mg

0.048 mgvs0.26 mg

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

Find Vegetables rich in Copper

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 .

Find Vegetables rich in Fluoride

12%0.97mg

Iron

14.5%1.16mg

0.97 mgvs1.16 mg

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

Find Vegetables rich in Iron

3.33%14mg

Magnesium

5.48%23mg

14 mgvs23 mg

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

Find Vegetables rich in Magnesium

6.74%0.16mg

Manganese

11.3%0.26mg

0.16 mgvs0.26 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese

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 .

Find Vegetables rich in Molybdenum

4.3%30mg

Phosphorus

14.3%100mg

30 mgvs100 mg

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

Find Vegetables rich in Phosphorus

7.26%247mg

Potassium

16.4%556mg

247 mgvs556 mg

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

Find Vegetables rich in Potassium

0.73%0.4μg

Selenium

1.27%0.7μg

0.4 μgvs0.7 μg

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

Find Vegetables rich in Selenium

0.53%8mg

Sodium

2.67%40mg

8 mgvs40 mg

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

Find Vegetables rich in Sodium

2.1%0.23mg

Zinc

3.55%0.39mg

0.23 mgvs0.39 mg

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

Find Vegetables rich in Zinc

2.56%95g

Water

2.14%79g

95 gvs79 g

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

Find Vegetables rich in Water

Lets compare vitamin content per 100 grams of Romaine Lettuce vs Lotus Root:

Raw Cos Or Romaine Lettuce have more Vitamin A and 10.5 times more Vitamin B9 than Raw Lotus Root.
While Raw Lotus Root contain 2.2 times more Vitamin B1, 3.3 times more Vitamin B2, 1.3 times more Vitamin B3, 2.7 times more Vitamin B5, 3.5 times more Vitamin B6 and 11 times more Vitamin C than Raw Cos Or Romaine Lettuce.
Both Raw Cos Or Romaine Lettuce as well as Raw Lotus Root have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Romaine Lettuce vs Lotus Root:

Raw Lotus Root contain 1.4 times more Calcium, 5.4 times more Copper, 1.6 times more Magnesium, 1.7 times more Manganese, 3.3 times more Phosphorus, 2.3 times more Potassium, 1.8 times more Selenium, 5 times more Sodium and 1.7 times more Zinc than Raw Cos Or Romaine Lettuce.
Both Raw Cos Or Romaine Lettuce and Raw Lotus Root have similar amounts of Iron and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

Raw Cos Or Romaine Lettuce have 18.8 times more Omega 3 than Raw Lotus Root.
While Raw Lotus Root contain 4.4 times more Energy, 5.2 times more Carbohydrate, 2.3 times more Fiber and 2.1 times more Protein than Raw Cos Or Romaine Lettuce.
Both Raw Cos Or Romaine Lettuce as well as Raw Lotus Root have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

Romaine LettuceVS Iceberg LettuceLotus RootVS Iceberg LettuceRomaine LettuceVS Boiled Lotus RootLotus RootVS Boiled Lotus Root

Compare Foods

Comparing Nutrients in 100 grams Romaine LettuceVS Lotus Root

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 g: