Comparing Nutrients in 14 ounces Vinespinach VS Canned Chinese Waterchestnuts with Liquids

Macros Ratio

	Protein	Fat	Carbs
Vinespinach	31%	11%	58%
Canned Chinese Waterchestnuts with Liquids	7%	1%	92%

Macro Nutrients

	Vinespinach	Canned Chinese Waterchestnuts with Liquids	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	6.84% 198kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	NA	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	NA	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	NA	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	10.4% 13.5g	37.6% 49g	130g per day for Men 19-50 years
Sugars	NA	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	NA	26% 9.92g	38g per day for Men 19-50 years
Protein	12.8% 7.14g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	Vinespinach	Canned Chinese Waterchestnuts with Liquids	Recommended Dietary Allowance
Vitamin A	176% 1588μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	3.64% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.3% 0.62mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	8.93% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	17.5% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.3% 0.95mg	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	139% 556μg	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	450% 405mg	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	NA	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vinespinach	Canned Chinese Waterchestnuts with Liquids	Recommended Dietary Allowance
Calcium	43.3% 433mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	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	59.5% 4.76mg	43% 3.45mg	8mg per day for Men 19-50 years
Magnesium	61.4% 258mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	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	29.5% 206mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	59.5% 2024mg	13.8% 468mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	10% 370g	9.27% 343g	3700g per day for Men 19-50 years

Nutrient Comparison: Vinespinach VS Canned Chinese Waterchestnuts with Liquids per 14 oz

Compare the macro and micronutrient content in 14 oz of Vinespinach 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 Vinespinach vs Canned Chinese Waterchestnuts with Liquids:

• 14 ounces of Vinespinach have more Vitamin A, 4.5 times more Vitamin B1, 6.5 times more Vitamin B2, 1.4 times more Vitamin B3, 1.5 times more Vitamin B6, 23.3 times more Vitamin B9 and 78.5 times more Vitamin C than Canned Chinese Waterchestnuts with Liquids.
• While 14 oz of Canned Chinese Waterchestnuts Solids and Liquids contain 4.2 times more Vitamin B5 than Raw Vinespinach.
• 14 ounces of Vinespinach have insufficient amounts of Vitamin B5
• 14 ounces of Canned Chinese Waterchestnuts with Liquids have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B9 and Vitamin C
• Both Raw Vinespinach 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 Vinespinach vs Canned Chinese Waterchestnuts with Liquids:

• 14 ounces of Vinespinach have 27.3 times more Calcium, 1.4 times more Iron, 13 times more Magnesium, 4.6 times more Manganese, 2.7 times more Phosphorus and 4.3 times more Potassium than Canned Chinese Waterchestnuts with Liquids.
• Both Vinespinach and Canned Chinese Waterchestnuts with Liquids contain similar levels of Copper, Zinc and Water per 14 ounces.
• 14 ounces of Canned Chinese Waterchestnuts with Liquids lack sufficient amounts of Calcium and Magnesium
• Both Raw Vinespinach 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 Vinespinach have 2 times more Protein than Canned Chinese Waterchestnuts with Liquids.
• While 14 oz of Canned Chinese Waterchestnuts Solids and Liquids contain 3.6 times more Carbohydrate than Raw Vinespinach.
• 14 ounces of Canned Chinese Waterchestnuts with Liquids provide inadequate amounts of Protein
• Both Raw Vinespinach as well as Canned Chinese Waterchestnuts Solids and Liquids provide inadequate amounts of Energy in 14 ounces.