Comparing Nutrients in 1 kilogram Watercress VS Chinese Waterchestnuts

Macros Ratio

	Protein	Fat	Carbs
Watercress	60%	6%	34%
Chinese Waterchestnuts	5%	1%	94%

Macro Nutrients

	Watercress	Chinese Waterchestnuts	Recommended Dietary Allowance
Energy	3.8% 110kcal	33.4% 970kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.71% 0.12g	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	9.92% 13g	184% 239g	130g per day for Men 19-50 years
Sugars	2.76% 2g	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	13% 5g	79% 30g	38g per day for Men 19-50 years
Protein	41% 23g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Watercress	Chinese Waterchestnuts	Recommended Dietary Allowance
Vitamin A	178% 1600μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	62.5% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	96% 4.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	99% 1.3mg	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	22.5% 90μg	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	478% 430mg	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	66.7% 10mg	80% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2083% 2500μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watercress	Chinese Waterchestnuts	Recommended Dietary Allowance
Calcium	120% 1200mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	85.6% 0.77mg	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	25% 2mg	7.5% 0.6mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	106% 2.44mg	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	85.7% 600mg	90% 630mg	700mg per day for Men 19-50 years
Potassium	97% 3300mg	172% 5840mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	25.7% 951g	20% 735g	3700g per day for Men 19-50 years

Nutrient Comparison: Watercress VS Chinese Waterchestnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Watercress 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 Watercress vs Chinese Waterchestnuts:

• 1 kilogram of Watercress has more Vitamin A, 10.8 times more Vitamin C and 833.3 times more Vitamin K than Chinese Waterchestnuts.
• While 1 kg of Raw Chinese Waterchestnuts contains 1.6 times more Vitamin B1, 1.7 times more Vitamin B2, 5 times more Vitamin B3, 1.5 times more Vitamin B5, 2.5 times more Vitamin B6 and 1.8 times more Vitamin B9 than Raw Watercress.
• Both Watercress and Chinese Waterchestnuts provide similar amounts of Vitamin E per one kilogram.
• 1 kilogram of Watercress have insufficient amounts of Vitamin B3
• 1 kilogram of Chinese Waterchestnuts have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Watercress as well as Raw Chinese Waterchestnuts have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Watercress vs Chinese Waterchestnuts:

• 1 kilogram of Watercress has 10.9 times more Calcium, 3.3 times more Iron, 2.9 times more Sodium and 1.3 times more Water than Chinese Waterchestnuts.
• While 1 kg of Raw Chinese Waterchestnuts contains 4.2 times more Copper, 1.4 times more Manganese, 1.8 times more Potassium and 4.5 times more Zinc than Raw Watercress.
• Both Watercress and Chinese Waterchestnuts contain similar levels of Magnesium and Phosphorus per one kilogram.
• 1 kilogram of Watercress lack sufficient amounts of Zinc
• 1 kilogram of Chinese Waterchestnuts lack sufficient amounts of Calcium and Iron
• Both Raw Watercress as well as Raw Chinese Waterchestnuts lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Watercress has 1.6 times more Protein than Chinese Waterchestnuts.
• While 1 kg of Raw Chinese Waterchestnuts contains 8.8 times more Energy, 18.6 times more Carbohydrate, 24 times more Sugars and 6 times more Fiber than Raw Watercress.
• 1 kilogram of Watercress provide inadequate amounts of Energy, Carbohydrate and Fiber
• Both Raw Watercress as well as Raw Chinese Waterchestnuts provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.