Comparing Nutrients in 14 ounces Frozen Mixed Vegetables VS Chinese Waterchestnuts

Macros Ratio

	Protein	Fat	Carbs
Frozen Mixed Vegetables	19%	7%	74%
Chinese Waterchestnuts	5%	1%	94%

Macro Nutrients

	Frozen Mixed Vegetables	Chinese Waterchestnuts	Recommended Dietary Allowance
Energy	9.85% 286kcal	13.3% 385kcal	2900kcal per day for Men 19-50 years
Fat	2.13% 2.06g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	4.04% 0.69g	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	41% 53.5g	73% 95g	130g per day for Men 19-50 years
Sugars	NA	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	41.8% 16g	31.3% 12g	38g per day for Men 19-50 years
Protein	23.6% 13.2g	9.92% 5.56g	56g per day for Men 19-50 years

Vitamins

	Frozen Mixed Vegetables	Chinese Waterchestnuts	Recommended Dietary Allowance
Vitamin A	112% 1008μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.4% 0.48mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.97mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	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	28.8% 115μg	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	46% 41.3mg	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	NA	31.8% 4.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	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	41% 0.37mg	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	47% 3.77mg	2.98% 0.24mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	42% 0.97mg	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	33.5% 234mg	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	24.7% 841mg	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	12.4% 187mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	18% 2mg	11mg per day for Men 19-50 years
Water	8.8% 326g	7.88% 292g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Frozen Mixed Vegetables vs Chinese Waterchestnuts:

• Frozen Mixed Vegetables, Unprepared have more Vitamin A, 1.3 times more Vitamin B3, 1.8 times more Vitamin B9 and 2.6 times more Vitamin C than Raw Chinese Waterchestnuts.
• While Raw Chinese Waterchestnuts contain 2.4 times more Vitamin B2, 2.9 times more Vitamin B5 and 3.4 times more Vitamin B6 than Frozen Mixed Vegetables, Unprepared.
• Both Frozen Mixed Vegetables, Unprepared and Raw Chinese Waterchestnuts have similar amounts of Vitamin B1 per 14 oz.
• Both Frozen Mixed Vegetables, Unprepared as well as Raw Chinese Waterchestnuts have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Frozen Mixed Vegetables, Unprepared have 2.3 times more Calcium, 15.8 times more Iron and 3.4 times more Sodium than Raw Chinese Waterchestnuts.
• While Raw Chinese Waterchestnuts contain 3.5 times more Copper, 1.4 times more Manganese, 2.8 times more Potassium and 1.8 times more Selenium than Frozen Mixed Vegetables, Unprepared.
• Both Frozen Mixed Vegetables, Unprepared and Raw Chinese Waterchestnuts have similar amounts of Magnesium, Phosphorus, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Frozen Mixed Vegetables, Unprepared have 6.3 times more Omega 3, 5.4 times more Omega 6, 1.3 times more Fiber and 2.4 times more Protein than Raw Chinese Waterchestnuts.
• While Raw Chinese Waterchestnuts contain 1.3 times more Energy and 1.8 times more Carbohydrate than Frozen Mixed Vegetables, Unprepared.
• Both Frozen Mixed Vegetables, Unprepared as well as Raw Chinese Waterchestnuts have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.