Kale.World

Maximize your nutrients, minize your calories

First, let's take a look at the macros. Each of these are listed in grams and as usual, normalized to 200 calories for easy comparison, so we're always comparing apples to apples.

Next, let's take a look at the Vitamin density. These values are shown in units of percent of recommended daily intake. And since we're showing 200 calories worth, this means anything above 10% is good.

Lotus root have significantly more Vitamins C than sweet potato. Sweet potato have significantly more Vitamins A, E, K than lotus root. Lotus root are a good source of Pantothenic Acid, Calcium. Lotus root are a great source of Thiamin, Riboflavin, Vitamin B6, Potassium, Phosphorus, Iron. Lotus root are an excellent source of Vitamin C. Sweet potato are a good source of Vitamin E, Pantothenic Acid, Vitamin B6, Iron. Sweet potato are a great source of Vitamin C. Sweet potato are an excellent source of Vitamin A.

And here we see the B-vitamins: B1 (Thiamin), B2 (Riboflavin), B3 (Niacin), B5 (Pantothenic Acid), B6 (Pyridoxine)

Now, lets look at mineral density. Here we have a lot of important electrolytes and minerals. Once again, units are in percent of RDI, thus for this 200 calorie serving anything above 10% would considered high.