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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Mixed Vegetables	18%	2%	80%
Chinese Waterchestnuts	5%	1%	94%

Macro Nutrients

	Cooked Frozen Mixed Vegetables	Chinese Waterchestnuts	Recommended Dietary Allowance
Energy	8.9% 258kcal	13.3% 385kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.6g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	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	40% 52g	73% 95g	130g per day for Men 19-50 years
Sugars	17% 12.4g	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	46% 17.5g	31.3% 12g	38g per day for Men 19-50 years
Protein	20.3% 11.4g	9.92% 5.56g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Mixed Vegetables	Chinese Waterchestnuts	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	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.6% 0.48mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.38mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	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	19% 75.4μg	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	14% 12.7mg	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	10% 1.5mg	31.8% 4.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	77.7% 93μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Mixed Vegetables	Chinese Waterchestnuts	Recommended Dietary Allowance
Calcium	9.92% 99mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	36.6% 0.33mg	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	40.7% 3.25mg	2.98% 0.24mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	65.4% 1.5mg	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	29% 202mg	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	19.7% 671mg	68% 2318mg	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	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	18% 2mg	11mg per day for Men 19-50 years
Water	8.93% 330g	7.88% 292g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Cooked Frozen Mixed Vegetables 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 Cooked Frozen Mixed Vegetables vs Chinese Waterchestnuts:

• 14 ounces of Cooked Frozen Mixed Vegetables have more Vitamin A and 78.3 times more Vitamin K than Chinese Waterchestnuts.
• While 14 oz of Raw Chinese Waterchestnuts contain 2 times more Vitamin B1, 1.7 times more Vitamin B2, 3.2 times more Vitamin B5, 4.4 times more Vitamin B6 and 3.2 times more Vitamin E than Boiled and Drained Frozen Mixed Vegetables.
• Both Cooked Frozen Mixed Vegetables and Chinese Waterchestnuts provide similar amounts of Vitamin B3, Vitamin B9 and Vitamin C per 14 ounces.
• 14 ounces of Chinese Waterchestnuts have insufficient amounts of Vitamin A and Vitamin K
• Both Boiled and Drained Frozen Mixed Vegetables as well as Raw Chinese Waterchestnuts have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Cooked Frozen Mixed Vegetables have 2.3 times more Calcium, 13.7 times more Iron and 2.5 times more Sodium than Chinese Waterchestnuts.
• While 14 oz of Raw Chinese Waterchestnuts contain 3.9 times more Copper and 3.5 times more Potassium than Boiled and Drained Frozen Mixed Vegetables.
• Both Cooked Frozen Mixed Vegetables and Chinese Waterchestnuts contain similar levels of Magnesium, Manganese, Phosphorus and Zinc per 14 ounces.
• 14 ounces of Chinese Waterchestnuts lack sufficient amounts of Calcium and Iron
• Both Boiled and Drained Frozen Mixed Vegetables as well as Raw Chinese Waterchestnuts lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Frozen Mixed Vegetables have 1.5 times more Fiber and 2 times more Protein than Chinese Waterchestnuts.
• While 14 oz of Raw Chinese Waterchestnuts contain 1.5 times more Energy, 1.8 times more Carbohydrate and 1.5 times more Sugars than Boiled and Drained Frozen Mixed Vegetables.
• Both Boiled and Drained Frozen Mixed Vegetables as well as Raw Chinese Waterchestnuts provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.