Comparing Nutrients in 14 ounces Canned Low Sodium Vegetable Juice Cocktail VS Chinese Waterchestnuts

Macros Ratio

	Protein	Fat	Carbs
Canned Low Sodium Vegetable Juice Cocktail	17%	13%	70%
Chinese Waterchestnuts	5%	1%	94%

Macro Nutrients

	Canned Low Sodium Vegetable Juice Cocktail	Chinese Waterchestnuts	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	13.3% 385kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.27g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	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	11.7% 15.2g	73% 95g	130g per day for Men 19-50 years
Sugars	15.2% 11g	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	7.5% 5.44g	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	% 5.28g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	5.22% 2g	31.3% 12g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	9.92% 5.56g	56g per day for Men 19-50 years

Vitamins

	Canned Low Sodium Vegetable Juice Cocktail	Chinese Waterchestnuts	Recommended Dietary Allowance
Vitamin A	15.4% 139μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.87mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.8% 0.99mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.7% 0.28mg	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	21% 83.3μg	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	239% 216mg	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	27% 4.05mg	31.8% 4.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24.2μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Low Sodium Vegetable Juice Cocktail	Chinese Waterchestnuts	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	30% 0.27mg	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	14.4% 1.15mg	2.98% 0.24mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	13.6% 0.31mg	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	10.8% 75.4mg	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	24% 810mg	68% 2318mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	14.6% 218mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	18% 2mg	11mg per day for Men 19-50 years
Water	10% 374g	7.88% 292g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Low Sodium Vegetable Juice Cocktail vs Chinese Waterchestnuts:

• Canned Low Sodium Vegetable Juice Cocktail has more Vitamin A, 1.3 times more Vitamin B9, 13.6 times more Vitamin C and 20.3 times more Vitamin K than Raw Chinese Waterchestnuts.
• While Raw Chinese Waterchestnuts contain 2.8 times more Vitamin B1, 6.1 times more Vitamin B2, 1.4 times more Vitamin B3, 1.9 times more Vitamin B5 and 4.6 times more Vitamin B6 than Canned Low Sodium Vegetable Juice Cocktail.
• Both Canned Low Sodium Vegetable Juice Cocktail and Raw Chinese Waterchestnuts have similar amounts of Vitamin E per 14 oz.
• Both Canned Low Sodium Vegetable Juice Cocktail as well as Raw Chinese Waterchestnuts have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Low Sodium Vegetable Juice Cocktail vs Chinese Waterchestnuts:

• Canned Low Sodium Vegetable Juice Cocktail has 1.4 times more Calcium, 4.8 times more Iron, 3.9 times more Sodium and 1.3 times more Water than Raw Chinese Waterchestnuts.
• While Raw Chinese Waterchestnuts contain 4.8 times more Copper, 1.8 times more Magnesium, 4.2 times more Manganese, 3.3 times more Phosphorus, 2.9 times more Potassium, 3.5 times more Selenium and 4.2 times more Zinc than Canned Low Sodium Vegetable Juice Cocktail.

Comparison of macro-nutrients per 14 ounces:

• Raw Chinese Waterchestnuts contain 5.1 times more Energy, 6.3 times more Carbohydrate, 1.7 times more Sugars, 6 times more Fiber and 1.5 times more Protein than Canned Low Sodium Vegetable Juice Cocktail.
• Both Canned Low Sodium Vegetable Juice Cocktail as well as Raw Chinese Waterchestnuts have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.