Comparing Nutrients in 1 kilogram Cooked Frozen Mixed Vegetables VS Chinese Waterchestnuts

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Mixed Vegetables	18%	2%	80%
Chinese Waterchestnuts	5%	1%	94%

Macro Nutrients

	Cooked Frozen Mixed Vegetables	Chinese Waterchestnuts	Recommended Dietary Allowance
Energy	22.4% 650kcal	33.4% 970kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.53g	1.9% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	184% 239g	130g per day for Men 19-50 years
Sugars	43% 31g	66.2% 48g	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	116% 44g	79% 30g	38g per day for Men 19-50 years
Protein	51% 28.6g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Mixed Vegetables	Chinese Waterchestnuts	Recommended Dietary Allowance
Vitamin A	238% 2140μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.5mg	62.5% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	96% 4.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	252% 3.28mg	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	47.5% 190μg	40% 160μg	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	35.6% 32mg	44.4% 40mg	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	25.3% 3.8mg	80% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	196% 235μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Mixed Vegetables	Chinese Waterchestnuts	Recommended Dietary Allowance
Calcium	25% 250mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	92% 0.83mg	362% 3.26mg	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	103% 8.2mg	7.5% 0.6mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	165% 3.8mg	144% 3.3mg	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	73% 510mg	90% 630mg	700mg per day for Men 19-50 years
Potassium	49.7% 1690mg	172% 5840mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	23.3% 350mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	22.5% 832g	20% 735g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Mixed Vegetables VS Chinese Waterchestnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Frozen Mixed Vegetables versus 1 kg of Chinese Waterchestnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Frozen Mixed Vegetables vs Chinese Waterchestnuts:

• 1 kilogram of Cooked Frozen Mixed Vegetables has more Vitamin A and 78.3 times more Vitamin K than Chinese Waterchestnuts.
• While 1 kg of Raw Chinese Waterchestnuts contains 2 times more Vitamin B1, 1.7 times more Vitamin B2, 3.2 times more Vitamin B5, 4.4 times more Vitamin B6 and 3.2 times more Vitamin E than Boiled and Drained Frozen Mixed Vegetables.
• Both Cooked Frozen Mixed Vegetables and Chinese Waterchestnuts provide similar amounts of Vitamin B3, Vitamin B9 and Vitamin C per one kilogram.
• 1 kilogram of Chinese Waterchestnuts have insufficient amounts of Vitamin A and Vitamin K
• Both Boiled and Drained Frozen Mixed Vegetables as well as Raw Chinese Waterchestnuts have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Frozen Mixed Vegetables vs Chinese Waterchestnuts:

• 1 kilogram of Cooked Frozen Mixed Vegetables has 2.3 times more Calcium, 13.7 times more Iron and 2.5 times more Sodium than Chinese Waterchestnuts.
• While 1 kg of Raw Chinese Waterchestnuts contains 3.9 times more Copper and 3.5 times more Potassium than Boiled and Drained Frozen Mixed Vegetables.
• Both Cooked Frozen Mixed Vegetables and Chinese Waterchestnuts contain similar levels of Magnesium, Manganese, Phosphorus and Zinc per one kilogram.
• 1 kilogram of Chinese Waterchestnuts lack sufficient amounts of Calcium and Iron
• Both Boiled and Drained Frozen Mixed Vegetables as well as Raw Chinese Waterchestnuts lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Mixed Vegetables has 1.5 times more Fiber and 2 times more Protein than Chinese Waterchestnuts.
• While 1 kg of Raw Chinese Waterchestnuts contains 1.5 times more Energy, 1.8 times more Carbohydrate and 1.5 times more Sugars than Boiled and Drained Frozen Mixed Vegetables.
• Both Boiled and Drained Frozen Mixed Vegetables as well as Raw Chinese Waterchestnuts provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.