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

Macros Ratio

	Protein	Fat	Carbs
Canned Chinese Waterchestnuts with Liquids	7%	1%	92%
Waxgourd	10%	12%	78%

Macro Nutrients

	Canned Chinese Waterchestnuts with Liquids	Waxgourd	Recommended Dietary Allowance
Energy	17.2% 500kcal	4.5% 130kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	NA	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	23% 30g	130g per day for Men 19-50 years
Sugars	34% 24.6g	NA	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	76.3% 29g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	7.14% 4g	56g per day for Men 19-50 years

Vitamins

	Canned Chinese Waterchestnuts with Liquids	Waxgourd	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	33.3% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	84.6% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.5% 3.6mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.2% 2.2mg	26.6% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	27% 0.35mg	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	12.5% 50μg	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	144% 130mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Chinese Waterchestnuts with Liquids	Waxgourd	Recommended Dietary Allowance
Calcium	4% 40mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	25.6% 0.23mg	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	50% 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	25.2% 0.58mg	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	27% 190mg	700mg per day for Men 19-50 years
Potassium	34.7% 1180mg	1.76% 60mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	74% 1110mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	55.5% 6.1mg	11mg per day for Men 19-50 years
Water	23.4% 864g	26% 961g	3700g per day for Men 19-50 years

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

• Canned Chinese Waterchestnuts Solids and Liquids have 1.7 times more Vitamin B5 and 4.5 times more Vitamin B6 than Raw Waxgourd.
• While Raw Waxgourd contains 3.6 times more Vitamin B1, 4.6 times more Vitamin B2 and 10 times more Vitamin C than Canned Chinese Waterchestnuts Solids and Liquids.
• Both Canned Chinese Waterchestnuts Solids and Liquids and Raw Waxgourd have similar amounts of Vitamin B3 and Vitamin B9 per 1 kg.
• Both Canned Chinese Waterchestnuts Solids and Liquids as well as Raw Waxgourd have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Canned Chinese Waterchestnuts Solids and Liquids have 4.3 times more Copper, 2.2 times more Iron, 2.8 times more Manganese, 19.7 times more Potassium and 3.5 times more Selenium than Raw Waxgourd.
• While Raw Waxgourd contains 4.8 times more Calcium, 2 times more Magnesium, 13.9 times more Sodium and 1.6 times more Zinc than Canned Chinese Waterchestnuts Solids and Liquids.
• Both Canned Chinese Waterchestnuts Solids and Liquids and Raw Waxgourd have similar amounts of Phosphorus and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Chinese Waterchestnuts Solids and Liquids have 3.8 times more Energy, 4.1 times more Carbohydrate and 2.2 times more Protein than Raw Waxgourd.
• Both Canned Chinese Waterchestnuts Solids and Liquids and Raw Waxgourd have similar amounts of Fiber per 1 kg.
• Both Canned Chinese Waterchestnuts Solids and Liquids as well as Raw Waxgourd have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.