Comparing Nutrients in 1 kilogram Chinese Waterchestnuts VS Canned Low Sodium Vegetable Juice Cocktail

Macros Ratio

	Protein	Fat	Carbs
Chinese Waterchestnuts	5%	1%	94%
Canned Low Sodium Vegetable Juice Cocktail	17%	13%	70%

Macro Nutrients

	Chinese Waterchestnuts	Canned Low Sodium Vegetable Juice Cocktail	Recommended Dietary Allowance
Energy	33.4% 970kcal	6.55% 190kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	3.82% 0.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	184% 239g	29.5% 38.3g	130g per day for Men 19-50 years
Sugars	66.2% 48g	38.3% 28g	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	19% 13.7g	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	% 13.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.9g	g per day for Men 19-50 years
Fiber	79% 30g	13% 5g	38g per day for Men 19-50 years
Protein	25% 14g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Chinese Waterchestnuts	Canned Low Sodium Vegetable Juice Cocktail	Recommended Dietary Allowance
Vitamin A	0% 0μg	39% 350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	117% 1.4mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	154% 2mg	25.4% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.5% 10mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	96% 4.8mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	252% 3.28mg	54.6% 0.71mg	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	40% 160μg	52.5% 210μg	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	44.4% 40mg	603% 543mg	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	80% 12mg	68% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	51% 61μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Waterchestnuts	Canned Low Sodium Vegetable Juice Cocktail	Recommended Dietary Allowance
Calcium	11% 110mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	362% 3.26mg	75.6% 0.68mg	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	7.5% 0.6mg	36.3% 2.9mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	144% 3.3mg	34.3% 0.79mg	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	90% 630mg	27% 190mg	700mg per day for Men 19-50 years
Potassium	172% 5840mg	60% 2040mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	36.7% 550mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	20% 735g	25.4% 941g	3700g per day for Men 19-50 years

Nutrient Comparison: Chinese Waterchestnuts VS Canned Low Sodium Vegetable Juice Cocktail per 1 kg

Compare the macro and micronutrient content in 1 kg of Chinese Waterchestnuts versus 1 kg of Canned Low Sodium Vegetable Juice Cocktail to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Chinese Waterchestnuts vs Canned Low Sodium Vegetable Juice Cocktail:

• 1 kilogram of Chinese Waterchestnuts has 2.8 times more Vitamin B1, 6.1 times more Vitamin B2, 1.4 times more Vitamin B3, 1.9 times more Vitamin B5 and 4.6 times more Vitamin B6 than Canned Low Sodium Vegetable Juice Cocktail.
• While 1 kg of Canned Low Sodium Vegetable Juice Cocktail contains more Vitamin A, 1.3 times more Vitamin B9, 13.6 times more Vitamin C and 20.3 times more Vitamin K than Raw Chinese Waterchestnuts.
• Both Chinese Waterchestnuts and Canned Low Sodium Vegetable Juice Cocktail provide similar amounts of Vitamin E per one kilogram.
• 1 kilogram of Chinese Waterchestnuts have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Chinese Waterchestnuts as well as Canned Low Sodium Vegetable Juice Cocktail have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Chinese Waterchestnuts vs Canned Low Sodium Vegetable Juice Cocktail:

• 1 kilogram of Chinese Waterchestnuts has 4.8 times more Copper, 1.8 times more Magnesium, 4.2 times more Manganese, 3.3 times more Phosphorus, 2.9 times more Potassium and 4.2 times more Zinc than Canned Low Sodium Vegetable Juice Cocktail.
• While 1 kg of Canned Low Sodium Vegetable Juice Cocktail contains 4.8 times more Iron, 3.9 times more Sodium and 1.3 times more Water than Raw Chinese Waterchestnuts.
• 1 kilogram of Chinese Waterchestnuts lack sufficient amounts of Iron
• 1 kilogram of Canned Low Sodium Vegetable Juice Cocktail lack sufficient amounts of Zinc
• Both Raw Chinese Waterchestnuts as well as Canned Low Sodium Vegetable Juice Cocktail lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Chinese Waterchestnuts has 5.1 times more Energy, 6.3 times more Carbohydrate, 1.7 times more Sugars, 6 times more Fiber and 1.5 times more Protein than Canned Low Sodium Vegetable Juice Cocktail.
• 1 kilogram of Canned Low Sodium Vegetable Juice Cocktail provide inadequate amounts of Energy, Fiber and Protein
• Both Raw Chinese Waterchestnuts as well as Canned Low Sodium Vegetable Juice Cocktail provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.