Nutrients in 14 ounces of Lotus Root

Raw Lotus Root (Nelumbo nucifera).

Macros Ratio

Protein Fat Carbs

13%

86%

14 oz ▼

Macro Nutrients

Lotus Root

Energy294 kcal

10%

Raw Lotus Root have 293.70082 kcal of Energy per 14 ounces, which is 10% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.4 g

0.41%

Raw Lotus Root have 0.396893 g of Fat per 14 ounces, which is 0.41% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.12 g

0.37%

Raw Lotus Root have 0.1190679 g of Saturated Fat per 14 ounces, which is 0.37% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.024 g

1.5%

Raw Lotus Root have 0.02381358 g of Omega 3 per 14 ounces, which is 1.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.056 g

0.33%

Raw Lotus Root have 0.05556502 g of Omega 6 per 14 ounces, which is 0.33% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Lotus Root have 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate68.4 g

52.6%

Raw Lotus Root have 68.3846639 g of Carbohydrate per 14 ounces, which is 52.6% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

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

No information available

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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber19.4 g

51%

Raw Lotus Root have 19.447757 g of Fiber per 14 ounces, which is 51% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein10.3 g

18.4%

Raw Lotus Root have 10.319218 g of Protein per 14 ounces, which is 18.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Lotus Root

Vitamin A0 μg

RAE, retinol activity equivalents

Raw Lotus Root have 0 μg of Vitamin A per 14 ounces, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.64 mg

53%

Thiamine

Raw Lotus Root have 0.6350288 mg of Vitamin B1 per 14 ounces, which is 53% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.87 mg

67%

Riboflavin

Raw Lotus Root have 0.8731646 mg of Vitamin B2 per 14 ounces, which is 67% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.6 mg

9.92%

Niacin, nicotinic acid, niacinamide

Raw Lotus Root have 1.587572 mg of Vitamin B3 per 14 ounces, which is 9.92% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.5 mg

30%

Pantothenic acid

Raw Lotus Root have 1.49628661 mg of Vitamin B5 per 14 ounces, which is 30% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.02 mg

78.8%

Pyridoxine

Raw Lotus Root have 1.02398394 mg of Vitamin B6 per 14 ounces, which is 78.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B951.6 μg

13%

Folates and Folic Acid

Raw Lotus Root have 51.59609 μg of Vitamin B9 per 14 ounces, which is 13% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Lotus Root have 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C175 mg

194%

Ascorbic acid

Raw Lotus Root have 174.63292 mg of Vitamin C per 14 ounces, which is 194% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Lotus Root have 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Lotus Root

Calcium179 mg

18%

Raw Lotus Root have 178.60185 mg of Calcium per 14 ounces, which is 18% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.02 mg

113%

Raw Lotus Root have 1.02001501 mg of Copper per 14 ounces, which is 113% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron4.6 mg

57.5%

Raw Lotus Root have 4.6039588 mg of Iron per 14 ounces, which is 57.5% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium91 mg

21.7%

Raw Lotus Root have 91.28539 mg of Magnesium per 14 ounces, which is 21.7% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.04 mg

45%

Raw Lotus Root have 1.03589073 mg of Manganese per 14 ounces, which is 45% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus397 mg

56.7%

Raw Lotus Root have 396.893 mg of Phosphorus per 14 ounces, which is 56.7% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2207 mg

65%

Raw Lotus Root have 2206.72508 mg of Potassium per 14 ounces, which is 65% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.78 μg

5.05%

Raw Lotus Root have 2.778251 μg of Selenium per 14 ounces, which is 5.05% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium159 mg

10.6%

Raw Lotus Root have 158.7572 mg of Sodium per 14 ounces, which is 10.6% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.55 mg

14%

Raw Lotus Root have 1.5478827 mg of Zinc per 14 ounces, which is 14% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water314 g

8.5%

Raw Lotus Root have 313.942363 g of Water per 14 ounces, which is 8.5% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Raw Lotus Root:

14 ounces of Lotus Root has outstanding amounts of Vitamin C.
It is an excellent source of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B6.
It also has a good amount of Vitamin B3 and Vitamin B9.
It has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 14 ounces of Raw Lotus Root:

14 ounces of Lotus Root has outstanding amounts of Copper.
It is an excellent source of Iron, Magnesium, Manganese, Phosphorus and Potassium.
It also has a good amount of Calcium, Sodium and Zinc.
This vegetable has some Selenium.

Macronutrients in 14 ounces of Raw Lotus Root:

14 ounces of Lotus Root is an excellent source of Carbohydrate and Fiber.
It has a good amount of Protein.
While 14 ounces of product has trace amounts of Omega 3, it has no Fat, Saturated Fat and Omega 6.

Compare Raw Lotus Root with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 14 ounces of Lotus Root

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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