Comparing Nutrients in 14 ounces Canned Carrots with Liquids and Salt VS Chinese Waterchestnuts

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Chinese Waterchestnuts	5%	1%	94%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Chinese Waterchestnuts	Recommended Dietary Allowance
Energy	3.15% 91kcal	13.3% 385kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.4% 21.3g	73% 95g	130g per day for Men 19-50 years
Sugars	13.5% 9.76g	26.3% 19g	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	19% 7.14g	31.3% 12g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	9.92% 5.56g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Chinese Waterchestnuts	Recommended Dietary Allowance
Vitamin A	270% 2433μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.3% 0.075mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.24% 0.11mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.4% 1.67mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	100% 1.3mg	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	7.94% 31.8μg	16% 63.5μg	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	8.8% 7.94mg	17.6% 16mg	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	19.3% 2.9mg	31.8% 4.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.4% 39μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Chinese Waterchestnuts	Recommended Dietary Allowance
Calcium	12.3% 123mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	144% 1.3mg	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	25.8% 2.06mg	2.98% 0.24mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	77.7% 1.8mg	57% 1.3mg	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	11.3% 79.4mg	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	20% 687mg	68% 2318mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	63.5% 953mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.15mg	18% 2mg	11mg per day for Men 19-50 years
Water	9.97% 369g	7.88% 292g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Liquids and Salt VS Chinese Waterchestnuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Carrots with Liquids and Salt versus 14 oz of Chinese Waterchestnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Carrots with Liquids and Salt vs Chinese Waterchestnuts:

• 14 ounces of Canned Carrots with Liquids and Salt have more Vitamin A and 32.7 times more Vitamin K than Chinese Waterchestnuts.
• While 14 oz of Raw Chinese Waterchestnuts contain 7.4 times more Vitamin B1, 7.4 times more Vitamin B2, 2.4 times more Vitamin B3, 3.4 times more Vitamin B5, 2.9 times more Vitamin B6, 2 times more Vitamin B9, 2 times more Vitamin C and 1.6 times more Vitamin E than Canned Carrots Solids and Liquids with Salt.
• 14 ounces of Canned Carrots with Liquids and Salt have insufficient amounts of Vitamin B1
• 14 ounces of Chinese Waterchestnuts have insufficient amounts of Vitamin A and Vitamin K
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Chinese Waterchestnuts have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Carrots with Liquids and Salt vs Chinese Waterchestnuts:

• 14 ounces of Canned Carrots with Liquids and Salt have 2.8 times more Calcium, 8.7 times more Iron, 1.4 times more Manganese, 17.1 times more Sodium and 1.3 times more Water than Chinese Waterchestnuts.
• While 14 oz of Raw Chinese Waterchestnuts contain 3.2 times more Copper, 2.4 times more Magnesium, 3.2 times more Phosphorus, 3.4 times more Potassium and 1.7 times more Zinc than Canned Carrots Solids and Liquids with Salt.
• 14 ounces of Chinese Waterchestnuts lack sufficient amounts of Calcium and Iron
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Chinese Waterchestnuts lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Chinese Waterchestnuts contain 4.2 times more Energy, 4.5 times more Carbohydrate, 2 times more Sugars, 1.7 times more Fiber and 2.4 times more Protein than Canned Carrots Solids and Liquids with Salt.
• 14 ounces of Canned Carrots with Liquids and Salt provide inadequate amounts of Energy and Protein
• Both Canned Carrots Solids and Liquids with Salt as well as Raw Chinese Waterchestnuts provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.