Nutrients in 300 calories of Lotus Root

Raw Lotus Root (Nelumbo nucifera).

Weight per 300 Calories

Lotus Root

405g

Raw Lotus Root has average energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

13%

86%

300 kcal ▼

Macro Nutrients

Lotus Root

Energy300 kcal

10.3%

Raw Lotus Root have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.41 g

0.42%

Raw Lotus Root have 0.40540540540541 g of Fat per 300 calories, which is 0.42% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.12 g

0.38%

Raw Lotus Root have 0.12162162162162 g of Saturated Fat per 300 calories, which is 0.38% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.024 g

1.52%

Raw Lotus Root have 0.024324324324324 g of Omega 3 per 300 calories, which is 1.52% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.057 g

0.33%

Raw Lotus Root have 0.056756756756757 g of Omega 6 per 300 calories, 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 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate70 g

53.7%

Raw Lotus Root have 69.851351351351 g of Carbohydrate per 300 calories, which is 53.7% 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

Fiber20 g

52.3%

Raw Lotus Root have 19.864864864865 g of Fiber per 300 calories, which is 52.3% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein10.5 g

19%

Raw Lotus Root have 10.540540540541 g of Protein per 300 calories, which is 19% 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 300 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.65 mg

54%

Thiamine

Raw Lotus Root have 0.64864864864865 mg of Vitamin B1 per 300 calories, which is 54% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.89 mg

68.6%

Riboflavin

Raw Lotus Root have 0.89189189189189 mg of Vitamin B2 per 300 calories, which is 68.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.62 mg

10%

Niacin, nicotinic acid, niacinamide

Raw Lotus Root have 1.6216216216216 mg of Vitamin B3 per 300 calories, which is 10% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.53 mg

30.6%

Pantothenic acid

Raw Lotus Root have 1.5283783783784 mg of Vitamin B5 per 300 calories, which is 30.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.05 mg

80.5%

Pyridoxine

Raw Lotus Root have 1.0459459459459 mg of Vitamin B6 per 300 calories, which is 80.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B952.7 μg

13%

Folates and Folic Acid

Raw Lotus Root have 52.702702702703 μg of Vitamin B9 per 300 calories, 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 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C178 mg

198%

Ascorbic acid

Raw Lotus Root have 178.37837837838 mg of Vitamin C per 300 calories, which is 198% 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 300 calories, 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

Calcium182 mg

18.2%

Raw Lotus Root have 182.43243243243 mg of Calcium per 300 calories, which is 18.2% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.04 mg

116%

Raw Lotus Root have 1.0418918918919 mg of Copper per 300 calories, which is 116% 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

Iron4.7 mg

58.8%

Raw Lotus Root have 4.7027027027027 mg of Iron per 300 calories, which is 58.8% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium93 mg

22.2%

Raw Lotus Root have 93.243243243243 mg of Magnesium per 300 calories, which is 22.2% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.06 mg

46%

Raw Lotus Root have 1.0581081081081 mg of Manganese per 300 calories, which is 46% 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

Phosphorus405 mg

58%

Raw Lotus Root have 405.40540540541 mg of Phosphorus per 300 calories, which is 58% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium2254 mg

66.3%

Raw Lotus Root have 2254.0540540541 mg of Potassium per 300 calories, which is 66.3% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.84 μg

5.16%

Raw Lotus Root have 2.8378378378378 μg of Selenium per 300 calories, which is 5.16% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium162 mg

11%

Raw Lotus Root have 162.16216216216 mg of Sodium per 300 calories, which is 11% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.6 mg

14.4%

Raw Lotus Root have 1.5810810810811 mg of Zinc per 300 calories, which is 14.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water321 g

8.67%

Raw Lotus Root have 320.67567567568 g of Water per 300 calories, which is 8.67% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw Lotus Root:

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

Minerals in 300 calories of Raw Lotus Root:

300 calories 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 300 calories of Raw Lotus Root:

300 calories of Lotus Root is an excellent source of Carbohydrate and Fiber.
It has a good amount of Protein.
While 300 calories 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 300 calories of Lotus Root

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Lotus Root with: