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

Macros Ratio

	Protein	Fat	Carbs
Canned Chinese Waterchestnuts with Liquids	7%	1%	92%
Chinese Waterchestnuts	5%	1%	94%

Macro Nutrients

	Canned Chinese Waterchestnuts with Liquids	Chinese Waterchestnuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	33.4% 970kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	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	95% 123g	184% 239g	130g per day for Men 19-50 years
Sugars	34% 24.6g	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	65.8% 25g	79% 30g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Canned Chinese Waterchestnuts with Liquids	Chinese Waterchestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.17% 0.11mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.5% 3.6mg	62.5% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.2% 2.2mg	96% 4.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	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	15% 60μg	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	14.4% 13mg	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	33.3% 5mg	80% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Chinese Waterchestnuts with Liquids	Chinese Waterchestnuts	Recommended Dietary Allowance
Calcium	4% 40mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	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	109% 8.7mg	7.5% 0.6mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	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	27% 190mg	90% 630mg	700mg per day for Men 19-50 years
Potassium	34.7% 1180mg	172% 5840mg	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	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	23.4% 864g	20% 735g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Chinese Waterchestnuts with Liquids VS Chinese Waterchestnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Chinese Waterchestnuts with Liquids 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 Canned Chinese Waterchestnuts with Liquids vs Chinese Waterchestnuts:

• 1 kg of Raw Chinese Waterchestnuts contains 12.7 times more Vitamin B1, 8.3 times more Vitamin B2, 2.8 times more Vitamin B3, 2.2 times more Vitamin B5, 2.1 times more Vitamin B6, 2.7 times more Vitamin B9, 3.1 times more Vitamin C and 2.4 times more Vitamin E than Canned Chinese Waterchestnuts Solids and Liquids.
• 1 kilogram of Canned Chinese Waterchestnuts with Liquids have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B9 and Vitamin C
• Both Canned Chinese Waterchestnuts Solids and Liquids as well as Raw Chinese Waterchestnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in one kilogram.

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

• 1 kilogram of Canned Chinese Waterchestnuts with Liquids has 14.5 times more Iron than Chinese Waterchestnuts.
• While 1 kg of Raw Chinese Waterchestnuts contains 3.3 times more Copper, 4.4 times more Magnesium, 2.1 times more Manganese, 3.3 times more Phosphorus, 4.9 times more Potassium and 1.3 times more Zinc than Canned Chinese Waterchestnuts Solids and Liquids.
• 1 kilogram of Canned Chinese Waterchestnuts with Liquids lack sufficient amounts of Magnesium
• 1 kilogram of Chinese Waterchestnuts lack sufficient amounts of Iron
• Both Canned Chinese Waterchestnuts Solids and Liquids as well as Raw Chinese Waterchestnuts lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Chinese Waterchestnuts contains 1.9 times more Energy, 1.9 times more Carbohydrate, 2 times more Sugars and 1.6 times more Protein than Canned Chinese Waterchestnuts Solids and Liquids.
• Both Canned Chinese Waterchestnuts with Liquids and Chinese Waterchestnuts offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Canned Chinese Waterchestnuts with Liquids provide inadequate amounts of Energy and Protein
• Both Canned Chinese Waterchestnuts Solids and Liquids as well as Raw Chinese Waterchestnuts provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.