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

Macros Ratio

	Protein	Fat	Carbs
Canned Chinese Waterchestnuts with Liquids	7%	1%	92%
Carrots	8%	5%	87%

Macro Nutrients

	Canned Chinese Waterchestnuts with Liquids	Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	5.9% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	73.7% 96g	130g per day for Men 19-50 years
Sugars	34% 24.6g	65.4% 47.4g	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	7.6% 5.5g	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	% 5.9g	g per day for Men 19-50 years
Sucrose	NA	% 36g	g per day for Men 19-50 years
Fiber	65.8% 25g	73.7% 28g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Canned Chinese Waterchestnuts with Liquids	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	928% 8350μg	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	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.5% 3.6mg	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.2% 2.2mg	54.6% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	106% 1.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	74% 22μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 60μg	47.5% 190μg	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	65.6% 59mg	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	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Chinese Waterchestnuts with Liquids	Carrots	Recommended Dietary Allowance
Calcium	4% 40mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	50% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.8% 32μg	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	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	62% 1.43mg	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	50% 350mg	700mg per day for Men 19-50 years
Potassium	34.7% 1180mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	46% 690mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	23.4% 864g	24% 883g	3700g per day for Men 19-50 years

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

• Raw Carrots contain more Vitamin A, 6 times more Vitamin B1, 2.4 times more Vitamin B2, 2.7 times more Vitamin B3, 3.2 times more Vitamin B9, 4.5 times more Vitamin C, 1.3 times more Vitamin E and 66 times more Vitamin K than Canned Chinese Waterchestnuts Solids and Liquids.
• Both Canned Chinese Waterchestnuts Solids and Liquids and Raw Carrots have similar amounts of Vitamin B5 and Vitamin B6 per 1 kg.
• Both Canned Chinese Waterchestnuts Solids and Liquids as well as Raw 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 Carrots:

• Canned Chinese Waterchestnuts Solids and Liquids have 2.2 times more Copper, 2.9 times more Iron, 7 times more Selenium and 1.6 times more Zinc than Raw Carrots.
• While Raw Carrots contain 8.3 times more Calcium, 2.4 times more Magnesium, 1.8 times more Phosphorus, 2.7 times more Potassium and 8.6 times more Sodium than Canned Chinese Waterchestnuts Solids and Liquids.
• Both Canned Chinese Waterchestnuts Solids and Liquids and Raw Carrots have similar amounts of Manganese and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Chinese Waterchestnuts Solids and Liquids have 1.2 times more Energy and 1.3 times more Carbohydrate than Raw Carrots.
• While Raw Carrots contain 1.9 times more Sugars than Canned Chinese Waterchestnuts Solids and Liquids.
• Both Canned Chinese Waterchestnuts Solids and Liquids and Raw Carrots have similar amounts of Fiber and Protein per 1 kg.
• Both Canned Chinese Waterchestnuts Solids and Liquids as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.