Comparing Nutrients in 14 ounces Canned Chinese Waterchestnuts with Liquids VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Chinese Waterchestnuts with Liquids	7%	1%	92%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Canned Chinese Waterchestnuts with Liquids	Boiled Broccoli	Recommended Dietary Allowance
Energy	6.84% 198kcal	4.8% 139kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	1.68% 1.63g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	29.5% 0.47g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.075g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.6% 49g	22% 28.5g	130g per day for Men 19-50 years
Sugars	13.5% 9.76g	7.6% 5.5g	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	4.05% 2.94g	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	% 1.94g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	26% 9.92g	34.5% 13g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Canned Chinese Waterchestnuts with Liquids	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.64% 0.044mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.93% 1.43mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.88mg	49% 2.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	61% 0.79mg	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	5.95% 24μg	107% 429μg	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	5.73% 5.16mg	286% 258mg	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	13.2% 2mg	38.4% 5.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	467% 560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Chinese Waterchestnuts with Liquids	Boiled Broccoli	Recommended Dietary Allowance
Calcium	1.6% 16mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.4% 16μg	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	43% 3.45mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	27.8% 0.64mg	33.5% 0.77mg	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	38% 266mg	700mg per day for Men 19-50 years
Potassium	13.8% 468mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	9.27% 343g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Chinese Waterchestnuts with Liquids vs Boiled Broccoli:

• Boiled and Drained Broccoli contains more Vitamin A, 5.7 times more Vitamin B1, 5.1 times more Vitamin B2, 1.5 times more Vitamin B3, 2.8 times more Vitamin B5, 1.3 times more Vitamin B6, 18 times more Vitamin B9, 49.9 times more Vitamin C, 2.9 times more Vitamin E and 705.5 times more Vitamin K than Canned Chinese Waterchestnuts Solids and Liquids.
• Both Canned Chinese Waterchestnuts Solids and Liquids as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Chinese Waterchestnuts with Liquids vs Boiled Broccoli:

• Canned Chinese Waterchestnuts Solids and Liquids have 1.6 times more Copper and 1.3 times more Iron than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 10 times more Calcium, 4.2 times more Magnesium, 3.5 times more Phosphorus, 2.5 times more Potassium, 2.3 times more Selenium and 5.1 times more Sodium than Canned Chinese Waterchestnuts Solids and Liquids.
• Both Canned Chinese Waterchestnuts Solids and Liquids and Boiled and Drained Broccoli have similar amounts of Manganese, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Chinese Waterchestnuts Solids and Liquids have 1.4 times more Energy, 1.7 times more Carbohydrate and 1.8 times more Sugars than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 19.8 times more Omega 3, 1.3 times more Fiber and 2.7 times more Protein than Canned Chinese Waterchestnuts Solids and Liquids.
• Both Canned Chinese Waterchestnuts Solids and Liquids as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.