Nutrients in 500 calories of Lotus Root

Raw Lotus Root (Nelumbo nucifera).

Weight per 500 Calories

Lotus Root

676g

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

Macros Ratio

Protein Fat Carbs

13%

86%

500 kcal ▼

Macro Nutrients

Lotus Root

Energy500 kcal

17.2%

Raw Lotus Root have 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.68 g

0.7%

Raw Lotus Root have 0.67567567567568 g of Fat per 500 calories, which is 0.7% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.2 g

0.63%

Raw Lotus Root have 0.2027027027027 g of Saturated Fat per 500 calories, which is 0.63% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.041 g

2.53%

Raw Lotus Root have 0.040540540540541 g of Omega 3 per 500 calories, which is 2.53% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.095 g

0.56%

Raw Lotus Root have 0.094594594594595 g of Omega 6 per 500 calories, which is 0.56% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate116 g

89.6%

Raw Lotus Root have 116.41891891892 g of Carbohydrate per 500 calories, which is 89.6% 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

Fiber33 g

87%

Raw Lotus Root have 33.108108108108 g of Fiber per 500 calories, which is 87% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein17.6 g

31.4%

Raw Lotus Root have 17.567567567568 g of Protein per 500 calories, which is 31.4% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.1 mg

90%

Thiamine

Raw Lotus Root have 1.0810810810811 mg of Vitamin B1 per 500 calories, which is 90% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.5 mg

114%

Riboflavin

Raw Lotus Root have 1.4864864864865 mg of Vitamin B2 per 500 calories, which is 114% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.7 mg

17%

Niacin, nicotinic acid, niacinamide

Raw Lotus Root have 2.7027027027027 mg of Vitamin B3 per 500 calories, which is 17% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.55 mg

51%

Pantothenic acid

Raw Lotus Root have 2.5472972972973 mg of Vitamin B5 per 500 calories, which is 51% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.74 mg

134%

Pyridoxine

Raw Lotus Root have 1.7432432432432 mg of Vitamin B6 per 500 calories, which is 134% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B988 μg

22%

Folates and Folic Acid

Raw Lotus Root have 87.837837837838 μg of Vitamin B9 per 500 calories, which is 22% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C297 mg

330%

Ascorbic acid

Raw Lotus Root have 297.2972972973 mg of Vitamin C per 500 calories, which is 330% 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 500 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

Calcium304 mg

30.4%

Raw Lotus Root have 304.05405405405 mg of Calcium per 500 calories, which is 30.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.74 mg

193%

Raw Lotus Root have 1.7364864864865 mg of Copper per 500 calories, which is 193% 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

Iron7.84 mg

98%

Raw Lotus Root have 7.8378378378378 mg of Iron per 500 calories, which is 98% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium155 mg

37%

Raw Lotus Root have 155.40540540541 mg of Magnesium per 500 calories, which is 37% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.76 mg

76.7%

Raw Lotus Root have 1.7635135135135 mg of Manganese per 500 calories, which is 76.7% 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

Phosphorus676 mg

97%

Raw Lotus Root have 675.67567567568 mg of Phosphorus per 500 calories, which is 97% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium3757 mg

110%

Raw Lotus Root have 3756.7567567568 mg of Potassium per 500 calories, which is 110% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium4.73 μg

8.6%

Raw Lotus Root have 4.7297297297297 μg of Selenium per 500 calories, which is 8.6% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium270 mg

18%

Raw Lotus Root have 270.27027027027 mg of Sodium per 500 calories, which is 18% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.64 mg

24%

Raw Lotus Root have 2.6351351351351 mg of Zinc per 500 calories, which is 24% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water534 g

14.4%

Raw Lotus Root have 534.45945945946 g of Water per 500 calories, which is 14.4% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Raw Lotus Root:

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

Minerals in 500 calories of Raw Lotus Root:

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

Macronutrients in 500 calories of Raw Lotus Root:

500 calories of Lotus Root has outstanding amounts of Carbohydrate and Fiber.
It is an excellent source of Protein.
It also has some 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 500 calories of Lotus Root

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Lotus Root with: