Comparing Nutrients in 1 kilogram Canned Chinese Waterchestnuts with Liquids VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Canned Chinese Waterchestnuts with Liquids	7%	1%	92%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Canned Chinese Waterchestnuts with Liquids	Boiled Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	63.2% 82.2g	130g per day for Men 19-50 years
Sugars	34% 24.6g	47.6% 34.5g	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	4.97% 3.6g	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	% 4g	g per day for Men 19-50 years
Sucrose	NA	% 27g	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	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Canned Chinese Waterchestnuts with Liquids	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	947% 8520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.17% 0.11mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.5% 3.6mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.2% 2.2mg	46.4% 2.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	118% 1.53mg	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	35% 140μg	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	40% 36mg	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	68.7% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	114% 137μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Chinese Waterchestnuts with Liquids	Boiled Carrots	Recommended Dietary Allowance
Calcium	4% 40mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	19% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	12% 475μg	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	42.5% 3.4mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	67.4% 1.55mg	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	43% 300mg	700mg per day for Men 19-50 years
Potassium	34.7% 1180mg	69% 2350mg	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	38.7% 580mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	18% 2mg	11mg per day for Men 19-50 years
Water	23.4% 864g	24.4% 902g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Chinese Waterchestnuts with Liquids vs Boiled Carrots:

• Boiled and Drained Carrots contain more Vitamin A, 6 times more Vitamin B1, 1.8 times more Vitamin B2, 1.8 times more Vitamin B3, 2.3 times more Vitamin B9, 2.8 times more Vitamin C, 2.1 times more Vitamin E and 68.5 times more Vitamin K than Canned Chinese Waterchestnuts Solids and Liquids.
• Both Canned Chinese Waterchestnuts Solids and Liquids and Boiled and Drained Carrots have similar amounts of Vitamin B5 and Vitamin B6 per 1 kg.
• Both Canned Chinese Waterchestnuts Solids and Liquids as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Chinese Waterchestnuts with Liquids vs Boiled Carrots:

• Canned Chinese Waterchestnuts Solids and Liquids have 5.9 times more Copper, 2.6 times more Iron and 1.9 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 7.5 times more Calcium, 2 times more Magnesium, 1.6 times more Phosphorus, 2 times more Potassium and 7.3 times more Sodium than Canned Chinese Waterchestnuts Solids and Liquids.
• Both Canned Chinese Waterchestnuts Solids and Liquids and Boiled and Drained Carrots have similar amounts of Manganese, Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Chinese Waterchestnuts Solids and Liquids have 1.4 times more Energy and 1.5 times more Carbohydrate than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.4 times more Sugars than Canned Chinese Waterchestnuts Solids and Liquids.
• Both Canned Chinese Waterchestnuts Solids and Liquids and Boiled and Drained Carrots have similar amounts of Fiber and Protein per 1 kg.
• Both Canned Chinese Waterchestnuts Solids and Liquids as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.