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Comparing Nutrients in 14 ounces Canned Chinese Waterchestnuts with LiquidsVS Broccoli

Macros Ratio

Protein Fat Carbs

Canned Chinese Waterchestnuts with Liquids
7%
1%
92%
Broccoli
27%
8%
65%
14 oz ▼

Macro Nutrients

6.84%198kcal
Energy
4.65%135kcal
198 kcalvs135 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.25%0.24g
Fat
1.5%1.47g
0.24 gvs1.47 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.2%0.064g
Saturated Fat
1.4%0.45g
0.064 gvs0.45 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.5%0.024g
Omega 3
15.6%0.25g
0.024 gvs0.25 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.44%0.075g
Omega 6
1.14%0.19g
0.075 gvs0.19 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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37.6%49g
Carbohydrate
20.3%26.4g
49 gvs26.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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13.5%9.76g
Sugars
9.3%6.75g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
9.76 gvs6.75 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
3.72%2.7g
≤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]
NA gvs2.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%1.94g
NA gvs1.94 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.4g
NA gvs0.4 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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26%9.92g
Fiber
27%10.3g
9.92 gvs10.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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6.24%3.5g
Protein
20%11g
3.5 gvs11 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
13.7%123μg
RAE, retinol activity equivalents
0 μgvs123 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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3.64%0.044mg
Vitamin B1
23.5%0.28mg
Thiamine
0.044 mgvs0.28 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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7.33%0.095mg
Vitamin B2
35.7%0.46mg
Riboflavin
0.095 mgvs0.46 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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8.93%1.43mg
Vitamin B3
16%2.54mg
Niacin, nicotinic acid, niacinamide
1.43 mgvs2.54 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
17.5%0.88mg
Vitamin B5
45.5%2.27mg
Pantothenic acid
0.88 mgvs2.27 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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48.5%0.63mg
Vitamin B6
53.4%0.69mg
Pyridoxine
0.63 mgvs0.69 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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5.95%24μg
Vitamin B9
62.5%250μg
Folates and Folic Acid
24 μgvs250 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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5.73%5.16mg
Vitamin C
393%354mg
Ascorbic acid
5.16 mgvs354 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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13.2%2mg
Vitamin E
20.6%3.1mg
Tocopherols and Tocotrienols
2 mgvs3.1 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.66%0.79μg
Vitamin K
336%403μg
Phytomenadione or phylloquinone
0.79 μgvs403 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

1.6%16mg
Calcium
18.7%187mg
16 mgvs187 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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44%0.4mg
Copper
21.6%0.19mg
0.4 mgvs0.19 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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43%3.45mg
Iron
36.2%2.9mg
3.45 mgvs2.9 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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4.72%20mg
Magnesium
20%83.3mg
20 mgvs83.3 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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27.8%0.64mg
Manganese
36.2%0.83mg
0.64 mgvs0.83 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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10.8%75.4mg
Phosphorus
37.4%262mg
75.4 mgvs262 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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13.8%468mg
Potassium
37%1254mg
468 mgvs1254 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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5.05%2.78μg
Selenium
18%9.92μg
2.78 μgvs9.92 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
2.1%31.8mg
Sodium
8.73%131mg
31.8 mgvs131 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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13.7%1.5mg
Zinc
14.8%1.63mg
1.5 mgvs1.63 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.27%343g
Water
9.58%354g
343 gvs354 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Canned Chinese Waterchestnuts with Liquids vs Broccoli:
Comparing minerals per 14 ounces for Canned Chinese Waterchestnuts with Liquids vs Broccoli:
Comparison of macro-nutrients per 14 ounces:



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