Comparing Nutrients in 100 grams Green Leaf LettuceVS Boiled Lotus Root

Macros Ratio

Protein Fat Carbs

Green Leaf Lettuce

30%

63%

Boiled Lotus Root

90%

100 g ▼

Macro Nutrients

Green Leaf Lettucevs Boiled Lotus Root

0.52%15kcal

Energy

2.28%66kcal

15 kcalvs66 kcal

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

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0.15%0.15g

Fat

0.072%0.07g

0.15 gvs0.07 g

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

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0.063%0.02g

Saturated Fat

0.066%0.021g

0.02 gvs0.021 g

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

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3.63%0.058g

Omega 3

0.25%0.004g

0.058 gvs0.004 g

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

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0.14%0.024g

Omega 6

0.059%0.01g

0.024 gvs0.01 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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2.2%2.87g

Carbohydrate

12.3%16g

2.87 gvs16 g

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

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1.08%0.78g

Sugars

0.69%0.5g

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

0.78 gvs0.5 g

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

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0.59%0.43g

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]

0.43 gvsNA g

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

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%0.36g

Glucose

0.36 gvsNA g

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

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%0g

Sucrose

0 gvsNA g

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

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3.42%1.3g

Fiber

8.16%3.1g

1.3 gvs3.1 g

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

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2.43%1.36g

Protein

2.82%1.58g

1.36 gvs1.58 g

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

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Vitamins

Green Leaf Lettucevs Boiled Lotus Root

41%370μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

370 μgvs0 μg

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

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5.83%0.07mg

Vitamin B1

10.6%0.13mg

Thiamine

0.07 mgvs0.13 mg

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

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6.15%0.08mg

Vitamin B2

0.77%0.01mg

Riboflavin

0.08 mgvs0.01 mg

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

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2.34%0.38mg

Vitamin B3

1.88%0.3mg

Niacin, nicotinic acid, niacinamide

0.38 mgvs0.3 mg

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

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2.68%0.13mg

Vitamin B5

6.04%0.3mg

Pantothenic acid

0.13 mgvs0.3 mg

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

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6.92%0.09mg

Vitamin B6

16.8%0.22mg

Pyridoxine

0.09 mgvs0.22 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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9.5%38μg

Vitamin B9

2%8μg

Folates and Folic Acid

38 μgvs8 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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10.2%9.2mg

Vitamin C

30.4%27.4mg

Ascorbic acid

9.2 mgvs27.4 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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1.47%0.22mg

Vitamin E

0.067%0.01mg

Tocopherols and Tocotrienols

0.22 mgvs0.01 mg

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

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105%126μg

Vitamin K

0.083%0.1μg

Phytomenadione or phylloquinone

126 μgvs0.1 μg

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

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Minerals

Green Leaf Lettucevs Boiled Lotus Root

3.6%36mg

Calcium

2.6%26mg

36 mgvs26 mg

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

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3.22%0.029mg

Copper

24%0.22mg

0.029 mgvs0.22 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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10.8%0.86mg

Iron

11.3%0.9mg

0.86 mgvs0.9 mg

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

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3.1%13mg

Magnesium

5.24%22mg

13 mgvs22 mg

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

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11%0.25mg

Manganese

9.57%0.22mg

0.25 mgvs0.22 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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4.14%29mg

Phosphorus

11%78mg

29 mgvs78 mg

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

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5.7%194mg

Potassium

10.7%363mg

194 mgvs363 mg

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

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1.1%0.6μg

Selenium

1.1%0.6μg

0.6 μgvs0.6 μg

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

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1.87%28mg

Sodium

3%45mg

28 mgvs45 mg

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

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1.64%0.18mg

Zinc

3%0.33mg

0.18 mgvs0.33 mg

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

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2.57%95g

Water

2.2%81.4g

95 gvs81.4 g

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

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Lets compare vitamin content per 100 grams of Green Leaf Lettuce vs Boiled Lotus Root:

Raw Green Leaf Lettuce has more Vitamin A, 8 times more Vitamin B2, 1.3 times more Vitamin B3, 4.8 times more Vitamin B9, 22 times more Vitamin E and 1263 times more Vitamin K than Boiled and Drained Lotus Root.
While Boiled and Drained Lotus Root contain 1.8 times more Vitamin B1, 2.3 times more Vitamin B5, 2.4 times more Vitamin B6 and 3 times more Vitamin C than Raw Green Leaf Lettuce.
Both Raw Green Leaf Lettuce as well as Boiled and Drained Lotus Root have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Green Leaf Lettuce vs Boiled Lotus Root:

Raw Green Leaf Lettuce has 1.4 times more Calcium than Boiled and Drained Lotus Root.
While Boiled and Drained Lotus Root contain 7.5 times more Copper, 1.7 times more Magnesium, 2.7 times more Phosphorus, 1.9 times more Potassium, 1.6 times more Sodium and 1.8 times more Zinc than Raw Green Leaf Lettuce.
Both Raw Green Leaf Lettuce and Boiled and Drained Lotus Root have similar amounts of Iron, Manganese, Selenium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

Raw Green Leaf Lettuce has 14.5 times more Omega 3 and 1.6 times more Sugars than Boiled and Drained Lotus Root.
While Boiled and Drained Lotus Root contain 4.4 times more Energy, 5.6 times more Carbohydrate and 2.4 times more Fiber than Raw Green Leaf Lettuce.
Both Raw Green Leaf Lettuce and Boiled and Drained Lotus Root have similar amounts of Protein per 100 g.
Both Raw Green Leaf Lettuce as well as Boiled and Drained Lotus Root have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

Green Leaf LettuceVS Lotus RootBoiled Lotus RootVS Lotus RootGreen Leaf LettuceVS Red Leaf LettuceBoiled Lotus RootVS Red Leaf Lettuce

Compare Foods

Comparing Nutrients in 100 grams Green Leaf LettuceVS Boiled Lotus Root

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 g: