Comparing Nutrients in 1 kilogram Canned Chinese Waterchestnuts with Liquids VS Young Winged Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Chinese Waterchestnuts with Liquids	7%	1%	92%
Young Winged Beans	53%	15%	32%

Macro Nutrients

	Canned Chinese Waterchestnuts with Liquids	Young Winged Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	8.97% 8.7g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	7.44% 2.38g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	9.65% 1.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	33% 43g	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	NA	38g per day for Men 19-50 years
Protein	15.7% 8.8g	124% 69.5g	56g per day for Men 19-50 years

Vitamins

	Canned Chinese Waterchestnuts with Liquids	Young Winged Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	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	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.5% 3.6mg	56.3% 9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.2% 2.2mg	11.8% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	87% 1.13mg	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	165% 660μg	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	203% 183mg	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	Young Winged Beans	Recommended Dietary Allowance
Calcium	4% 40mg	84% 840mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	56.7% 0.51mg	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	188% 15mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	81% 340mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	95% 2.18mg	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	53% 370mg	700mg per day for Men 19-50 years
Potassium	34.7% 1180mg	65.6% 2230mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	35.5% 3.9mg	11mg per day for Men 19-50 years
Water	23.4% 864g	23.5% 870g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Canned Chinese Waterchestnuts with Liquids versus 1 kg of Young Winged Beans 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 Young Winged Beans:

• 1 kilogram of Canned Chinese Waterchestnuts with Liquids has 3.7 times more Vitamin B5 and 1.4 times more Vitamin B6 than Young Winged Beans.
• While 1 kg of Raw Young Winged Beans contains 12.7 times more Vitamin B1, 4.2 times more Vitamin B2, 2.5 times more Vitamin B3, 11 times more Vitamin B9 and 14.1 times more Vitamin C 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
• 1 kilogram of Young Winged Beans have insufficient amounts of Vitamin B5
• Both Canned Chinese Waterchestnuts Solids and Liquids as well as Raw Young Winged Beans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Canned Chinese Waterchestnuts with Liquids has 2 times more Copper than Young Winged Beans.
• While 1 kg of Raw Young Winged Beans contains 21 times more Calcium, 1.7 times more Iron, 6.8 times more Magnesium, 1.4 times more Manganese, 1.9 times more Phosphorus, 1.9 times more Potassium and 2.1 times more Selenium than Canned Chinese Waterchestnuts Solids and Liquids.
• Both Canned Chinese Waterchestnuts with Liquids and Young Winged Beans contain similar levels of Zinc and Water per one kilogram.
• 1 kilogram of Canned Chinese Waterchestnuts with Liquids lack sufficient amounts of Calcium, Magnesium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Chinese Waterchestnuts with Liquids has 2.9 times more Carbohydrate than Young Winged Beans.
• While 1 kg of Raw Young Winged Beans contains 7.9 times more Protein than Canned Chinese Waterchestnuts Solids and Liquids.
• 1 kilogram of Canned Chinese Waterchestnuts with Liquids provide inadequate amounts of Protein
• Both Canned Chinese Waterchestnuts Solids and Liquids as well as Raw Young Winged Beans provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.