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

Macros Ratio

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

Macro Nutrients

	Canned Low Sodium Vegetable Juice Cocktail	Chinese Waterchestnuts	Recommended Dietary Allowance
Energy	2.97% 86kcal	15% 440kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.45g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	3.4% 0.054g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.4% 17.4g	83.5% 109g	130g per day for Men 19-50 years
Sugars	17.4% 12.6g	30% 21.8g	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	8.57% 6.2g	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	% 6.03g	NA	g per day for Men 19-50 years
Sucrose	% 0.41g	NA	g per day for Men 19-50 years
Fiber	5.97% 2.27g	36% 13.6g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	11.3% 6.35g	56g per day for Men 19-50 years

Vitamins

	Canned Low Sodium Vegetable Juice Cocktail	Chinese Waterchestnuts	Recommended Dietary Allowance
Vitamin A	17.6% 159μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	69.8% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.5% 3.27mg	28.3% 4.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	43.5% 2.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.8% 0.32mg	114% 1.5mg	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	24% 95μg	18% 72.6μg	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	274% 246mg	20% 18mg	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	31% 4.63mg	36.3% 5.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23% 27.7μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Low Sodium Vegetable Juice Cocktail	Chinese Waterchestnuts	Recommended Dietary Allowance
Calcium	6.8% 68mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	34.3% 0.31mg	164% 1.48mg	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	16.4% 1.3mg	3.4% 0.27mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	15.6% 0.36mg	65.3% 1.5mg	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	12.3% 86mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	27.2% 925mg	78% 2649mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	16.6% 249mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	20.6% 2.27mg	11mg per day for Men 19-50 years
Water	11.5% 427g	9% 333g	3700g per day for Men 19-50 years

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

• Canned Low Sodium Vegetable Juice Cocktail has 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.
• While Raw Chinese Waterchestnuts contain 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.
• Both Canned Low Sodium Vegetable Juice Cocktail and Raw Chinese Waterchestnuts have similar amounts of Vitamin E per 1 lb.
• Both Canned Low Sodium Vegetable Juice Cocktail as well as Raw Chinese Waterchestnuts have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Canned Low Sodium Vegetable Juice Cocktail has 1.4 times more Calcium, 4.8 times more Iron, 3.9 times more Sodium and 1.3 times more Water than Raw Chinese Waterchestnuts.
• While Raw Chinese Waterchestnuts contain 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, 3.5 times more Selenium and 4.2 times more Zinc than Canned Low Sodium Vegetable Juice Cocktail.

Comparison of macro-nutrients per 1 pound:

• Raw Chinese Waterchestnuts contain 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.
• Both Canned Low Sodium Vegetable Juice Cocktail as well as Raw Chinese Waterchestnuts have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.