Comparing Nutrients in 14 ounces Cooked Frozen Mixed Vegetables VS Canned Chinese Waterchestnuts with Liquids

Macros Ratio

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

Macro Nutrients

	Cooked Frozen Mixed Vegetables	Canned Chinese Waterchestnuts with Liquids	Recommended Dietary Allowance
Energy	8.9% 258kcal	6.84% 198kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	0.44% 0.075g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	37.6% 49g	130g per day for Men 19-50 years
Sugars	17% 12.4g	13.5% 9.76g	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	46% 17.5g	26% 9.92g	38g per day for Men 19-50 years
Protein	20.3% 11.4g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Mixed Vegetables	Canned Chinese Waterchestnuts with Liquids	Recommended Dietary Allowance
Vitamin A	94% 849μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	3.64% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.6% 0.48mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.38mg	8.93% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	17.5% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	48.5% 0.63mg	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	19% 75.4μg	5.95% 24μg	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	14% 12.7mg	5.73% 5.16mg	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	10% 1.5mg	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	77.7% 93μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Mixed Vegetables	Canned Chinese Waterchestnuts with Liquids	Recommended Dietary Allowance
Calcium	9.92% 99mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	36.6% 0.33mg	44% 0.4mg	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	40.7% 3.25mg	43% 3.45mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	65.4% 1.5mg	27.8% 0.64mg	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	29% 202mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	19.7% 671mg	13.8% 468mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	8.93% 330g	9.27% 343g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Mixed Vegetables VS Canned Chinese Waterchestnuts with Liquids per 14 oz

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

Lets compare vitamin content per 14 ounces of Cooked Frozen Mixed Vegetables vs Canned Chinese Waterchestnuts with Liquids:

• 14 ounces of Cooked Frozen Mixed Vegetables have more Vitamin A, 6.5 times more Vitamin B1, 5 times more Vitamin B2, 2.4 times more Vitamin B3, 3.2 times more Vitamin B9, 2.5 times more Vitamin C and 117.5 times more Vitamin K than Canned Chinese Waterchestnuts with Liquids.
• While 14 oz of Canned Chinese Waterchestnuts Solids and Liquids contain 1.5 times more Vitamin B5, 2.1 times more Vitamin B6 and 1.3 times more Vitamin E than Boiled and Drained Frozen Mixed Vegetables.
• 14 ounces of Canned Chinese Waterchestnuts with Liquids have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B9, Vitamin C and Vitamin K
• Both Boiled and Drained Frozen Mixed Vegetables as well as Canned Chinese Waterchestnuts Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Frozen Mixed Vegetables vs Canned Chinese Waterchestnuts with Liquids:

• 14 ounces of Cooked Frozen Mixed Vegetables have 6.3 times more Calcium, 4.4 times more Magnesium, 2.4 times more Manganese, 2.7 times more Phosphorus, 1.4 times more Potassium, 4.4 times more Sodium and 1.3 times more Zinc than Canned Chinese Waterchestnuts with Liquids.
• Both Cooked Frozen Mixed Vegetables and Canned Chinese Waterchestnuts with Liquids contain similar levels of Copper, Iron and Water per 14 ounces.
• 14 ounces of Canned Chinese Waterchestnuts with Liquids lack sufficient amounts of Calcium and Magnesium
• Both Boiled and Drained Frozen Mixed Vegetables as well as Canned Chinese Waterchestnuts Solids and Liquids lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Frozen Mixed Vegetables have 1.3 times more Energy, 1.3 times more Sugars, 1.8 times more Fiber and 3.3 times more Protein than Canned Chinese Waterchestnuts with Liquids.
• Both Cooked Frozen Mixed Vegetables and Canned Chinese Waterchestnuts with Liquids offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Canned Chinese Waterchestnuts with Liquids provide inadequate amounts of Energy and Protein
• Both Boiled and Drained Frozen Mixed Vegetables as well as Canned Chinese Waterchestnuts Solids and Liquids provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.