Comparing Nutrients in 14 ounces Chinese Waterchestnuts VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Chinese Waterchestnuts	5%	1%	94%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Chinese Waterchestnuts	Baked Red Potatoes	Recommended Dietary Allowance
Energy	13.3% 385kcal	12% 345kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	60% 77.8g	130g per day for Men 19-50 years
Sugars	26.3% 19g	7.83% 5.68g	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	2.4% 1.75g	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	% 2.2g	g per day for Men 19-50 years
Sucrose	NA	% 1.8g	g per day for Men 19-50 years
Fiber	31.3% 12g	19% 7.14g	38g per day for Men 19-50 years
Protein	9.92% 5.56g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Chinese Waterchestnuts	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61% 0.79mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	39.6% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	27% 1.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	64.7% 0.84mg	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	16% 63.5μg	26.8% 107μg	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	17.6% 16mg	55.6% 50mg	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	31.8% 4.76mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Waterchestnuts	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	76.7% 0.69mg	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	2.98% 0.24mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	20.8% 87.3mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	57% 1.3mg	30% 0.69mg	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	35.7% 250mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	68% 2318mg	63.6% 2163mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	NA	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	7.88% 292g	8.22% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Chinese Waterchestnuts vs Baked Red Potatoes:

• Raw Chinese Waterchestnuts have 1.9 times more Vitamin B1, 4 times more Vitamin B2, 1.4 times more Vitamin B5, 1.5 times more Vitamin B6 and 15 times more Vitamin E than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.6 times more Vitamin B3, 1.7 times more Vitamin B9, 3.2 times more Vitamin C and 9.3 times more Vitamin K than Raw Chinese Waterchestnuts.
• Both Raw Chinese Waterchestnuts as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Chinese Waterchestnuts vs Baked Red Potatoes:

• Raw Chinese Waterchestnuts have 1.2 times more Calcium, 1.9 times more Copper, 1.9 times more Manganese and 1.3 times more Zinc than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 11.7 times more Iron and 1.3 times more Magnesium than Raw Chinese Waterchestnuts.
• Both Raw Chinese Waterchestnuts and Baked Whole Red Potatoes have similar amounts of Phosphorus, Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Chinese Waterchestnuts have 1.2 times more Carbohydrate, 3.4 times more Sugars and 1.7 times more Fiber than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 1.6 times more Protein than Raw Chinese Waterchestnuts.
• Both Raw Chinese Waterchestnuts and Baked Whole Red Potatoes have similar amounts of Energy per 14 oz.
• Both Raw Chinese Waterchestnuts as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.