Comparing Nutrients in 100 calories Canned Chinese Waterchestnuts with Liquids VS Cooked Frozen Mixed Vegetables

Weight per 100 calories

• Canned Chinese Waterchestnuts with Liquids: 200g
• Cooked Frozen Mixed Vegetables: 154g

Boiled and Drained Frozen Mixed Vegetables have 1.3 times more energy per unit of mass than Canned Chinese Waterchestnuts Solids and Liquids, which is low in comparison to other foods. Canned Chinese Waterchestnuts with Liquids having low energy density.

Discover which food has more nutrients per 100 calories - Canned Chinese Waterchestnuts with Liquids or Cooked Frozen Mixed Vegetables?

Macros Ratio

	Protein	Fat	Carbs
Canned Chinese Waterchestnuts with Liquids	7%	1%	92%
Cooked Frozen Mixed Vegetables	18%	2%	80%

Macro Nutrients

	Canned Chinese Waterchestnuts with Liquids	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	0.24% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	0.75% 0.012g	1.83% 0.029g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.038g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.6g	15.5% 20g	130g per day for Men 19-50 years
Sugars	6.8% 4.9g	6.62% 4.8g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	13% 5g	18% 6.77g	38g per day for Men 19-50 years
Protein	3.14% 1.76g	7.86% 4.4g	56g per day for Men 19-50 years

Vitamins

	Canned Chinese Waterchestnuts with Liquids	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Vitamin A	0% 0μg	36.6% 329μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.83% 0.022mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	14.2% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	8.2% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.84% 0.44mg	4.65% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.5% 0.32mg	8.76% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3% 12μg	7.3% 29.2μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.9% 2.6mg	5.47% 4.92mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.67% 1mg	3.9% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Chinese Waterchestnuts with Liquids	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Calcium	0.8% 8mg	3.85% 38.5mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	14% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	21.8% 1.74mg	15.8% 1.26mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	8.06% 34mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	25.4% 0.58mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	5.43% 38mg	11.2% 78.5mg	700mg per day for Men 19-50 years
Potassium	6.94% 236mg	7.65% 260mg	3400mg per day for Men 19-50 years
Selenium	2.55% 1.4μg	0.84% 0.46μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	3.6% 54mg	1500mg per day for Men 19-50 years
Zinc	6.9% 0.76mg	6.85% 0.75mg	11mg per day for Men 19-50 years
Water	4.67% 173g	3.46% 128g	3700g per day for Men 19-50 years

Canned Chinese Waterchestnuts With Liquids VS Cooked Frozen Mixed Vegetables Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Canned Chinese Waterchestnuts with Liquids or Cooked Frozen Mixed Vegetables?

Lets compare vitamin content per 100 calories of Canned Chinese Waterchestnuts with Liquids vs Cooked Frozen Mixed Vegetables:

• 100 calories of Canned Chinese Waterchestnuts with Liquids have 1.9 times more Vitamin B5, 2.8 times more Vitamin B6 and 1.7 times more Vitamin E than Cooked Frozen Mixed Vegetables.
• While 100 kcal of Boiled and Drained Frozen Mixed Vegetables contain more Vitamin A, 5 times more Vitamin B1, 3.8 times more Vitamin B2, 1.8 times more Vitamin B3, 2.4 times more Vitamin B9, 1.9 times more Vitamin C and 90.4 times more Vitamin K than Canned Chinese Waterchestnuts Solids and Liquids.
• 100 calories of Canned Chinese Waterchestnuts with Liquids have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin K
• Both Canned Chinese Waterchestnuts Solids and Liquids as well as Boiled and Drained Frozen Mixed Vegetables have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Canned Chinese Waterchestnuts with Liquids vs Cooked Frozen Mixed Vegetables:

• 100 calories of Canned Chinese Waterchestnuts with Liquids have 1.6 times more Copper, 1.4 times more Iron, 3 times more Selenium and 1.3 times more Water than Cooked Frozen Mixed Vegetables.
• While 100 kcal of Boiled and Drained Frozen Mixed Vegetables contain 4.8 times more Calcium, 3.4 times more Magnesium, 1.8 times more Manganese, 2.1 times more Phosphorus and 3.4 times more Sodium than Canned Chinese Waterchestnuts Solids and Liquids.
• Both Canned Chinese Waterchestnuts with Liquids and Cooked Frozen Mixed Vegetables contain similar levels of Potassium and Zinc per 100 calories.
• 100 calories of Canned Chinese Waterchestnuts with Liquids lack sufficient amounts of Calcium
• 100 calories of Cooked Frozen Mixed Vegetables lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Canned Chinese Waterchestnuts with Liquids have 1.2 times more Carbohydrate than Cooked Frozen Mixed Vegetables.
• While 100 kcal of Boiled and Drained Frozen Mixed Vegetables contain 1.4 times more Fiber and 2.5 times more Protein than Canned Chinese Waterchestnuts Solids and Liquids.
• Both Canned Chinese Waterchestnuts with Liquids and Cooked Frozen Mixed Vegetables offer comparable quantities of Energy and Sugars per 100 calories.
• Both Canned Chinese Waterchestnuts Solids and Liquids as well as Boiled and Drained Frozen Mixed Vegetables provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.