Comparing Nutrients in 1 kilogram Canned Chinese Waterchestnuts with Liquids VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Canned Chinese Waterchestnuts with Liquids	7%	1%	92%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Canned Chinese Waterchestnuts with Liquids	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	41% 53.5g	130g per day for Men 19-50 years
Sugars	34% 24.6g	20.3% 14.7g	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	65.8% 25g	79% 30g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Canned Chinese Waterchestnuts with Liquids	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.17% 0.11mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.5% 3.6mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.2% 2.2mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	100% 1.3mg	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	15% 60μg	140% 560μg	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	14.4% 13mg	446% 401mg	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	33.3% 5mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Chinese Waterchestnuts with Liquids	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	4% 40mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	37.8% 0.34mg	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	109% 8.7mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	97% 2.23mg	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	27% 190mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	34.7% 1180mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	23.4% 864g	24.5% 907g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Chinese Waterchestnuts with Liquids vs Cooked Chopped Frozen Broccoli:

• Canned Chinese Waterchestnuts Solids and Liquids have 1.2 times more Vitamin B6 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains more Vitamin A, 5 times more Vitamin B1, 3.4 times more Vitamin B2, 1.3 times more Vitamin B3, 9.3 times more Vitamin B9, 30.8 times more Vitamin C, 2.6 times more Vitamin E and 440.5 times more Vitamin K than Canned Chinese Waterchestnuts Solids and Liquids.
• Both Canned Chinese Waterchestnuts Solids and Liquids and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B5 per 1 kg.
• Both Canned Chinese Waterchestnuts Solids and Liquids as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Chinese Waterchestnuts with Liquids vs Cooked Chopped Frozen Broccoli:

• Canned Chinese Waterchestnuts Solids and Liquids have 2.9 times more Copper, 1.4 times more Iron and 1.4 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 8.3 times more Calcium, 2.6 times more Magnesium, 1.4 times more Manganese and 2.6 times more Phosphorus than Canned Chinese Waterchestnuts Solids and Liquids.
• Both Canned Chinese Waterchestnuts Solids and Liquids and Boiled Chopped Frozen Broccoli have similar amounts of Potassium, Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Chinese Waterchestnuts Solids and Liquids have 1.8 times more Energy, 2.3 times more Carbohydrate and 1.7 times more Sugars than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 7 times more Omega 3 and 3.5 times more Protein than Canned Chinese Waterchestnuts Solids and Liquids.
• Both Canned Chinese Waterchestnuts Solids and Liquids and Boiled Chopped Frozen Broccoli have similar amounts of Fiber per 1 kg.
• Both Canned Chinese Waterchestnuts Solids and Liquids as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.