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

Macros Ratio

	Protein	Fat	Carbs
Canned Chinese Waterchestnuts with Liquids	7%	1%	92%
Cooked Frozen Mixed Vegetables	18%	2%	80%

Macro Nutrients

	Canned Chinese Waterchestnuts with Liquids	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Energy	6.84% 198kcal	8.9% 258kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.075g	1.24% 0.21g	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	40% 52g	130g per day for Men 19-50 years
Sugars	13.5% 9.76g	17% 12.4g	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	26% 9.92g	46% 17.5g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	Canned Chinese Waterchestnuts with Liquids	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Vitamin A	0% 0μg	94% 849μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.64% 0.044mg	23.5% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.93% 1.43mg	21% 3.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.88mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	22.6% 0.29mg	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	19% 75.4μg	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	14% 12.7mg	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	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	77.7% 93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Chinese Waterchestnuts with Liquids	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Calcium	1.6% 16mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	36.6% 0.33mg	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	43% 3.45mg	40.7% 3.25mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	27.8% 0.64mg	65.4% 1.5mg	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	29% 202mg	700mg per day for Men 19-50 years
Potassium	13.8% 468mg	19.7% 671mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	9.27% 343g	8.93% 330g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Canned Chinese Waterchestnuts with Liquids versus 14 oz of Cooked Frozen Mixed Vegetables to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Chinese Waterchestnuts with Liquids vs Cooked Frozen Mixed Vegetables:

• 14 ounces of Canned Chinese Waterchestnuts with Liquids have 1.5 times more Vitamin B5, 2.1 times more Vitamin B6 and 1.3 times more Vitamin E than Cooked Frozen Mixed Vegetables.
• While 14 oz of Boiled and Drained Frozen Mixed Vegetables contain more Vitamin A, 6.5 times more Vitamin B1, 5 times more Vitamin B2, 2.4 times more Vitamin B3, 3.2 times more Vitamin B9, 2.5 times more Vitamin C and 117.5 times more Vitamin K than Canned Chinese Waterchestnuts Solids and Liquids.
• 14 ounces of Canned Chinese Waterchestnuts with Liquids have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B9, Vitamin C and Vitamin K
• Both Canned Chinese Waterchestnuts Solids and Liquids as well as Boiled and Drained Frozen Mixed Vegetables have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Canned Chinese Waterchestnuts with Liquids have 1.2 times more Copper than Cooked Frozen Mixed Vegetables.
• While 14 oz of Boiled and Drained Frozen Mixed Vegetables contain 6.3 times more Calcium, 4.4 times more Magnesium, 2.4 times more Manganese, 2.7 times more Phosphorus, 1.4 times more Potassium, 4.4 times more Sodium and 1.3 times more Zinc than Canned Chinese Waterchestnuts Solids and Liquids.
• Both Canned Chinese Waterchestnuts with Liquids and Cooked Frozen Mixed Vegetables contain similar levels of Iron and Water per 14 ounces.
• 14 ounces of Canned Chinese Waterchestnuts with Liquids lack sufficient amounts of Calcium and Magnesium
• Both Canned Chinese Waterchestnuts Solids and Liquids as well as Boiled and Drained Frozen Mixed Vegetables lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Boiled and Drained Frozen Mixed Vegetables contain 1.3 times more Energy, 1.3 times more Sugars, 1.8 times more Fiber and 3.3 times more Protein than Canned Chinese Waterchestnuts Solids and Liquids.
• Both Canned Chinese Waterchestnuts with Liquids and Cooked Frozen Mixed Vegetables offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Canned Chinese Waterchestnuts with Liquids provide inadequate amounts of Energy and Protein
• Both Canned Chinese Waterchestnuts Solids and Liquids as well as Boiled and Drained Frozen Mixed Vegetables provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.