Comparing Nutrients in 1 pound Vinespinach VS Canned Chinese Waterchestnuts with Liquids

Macros Ratio

	Protein	Fat	Carbs
Vinespinach	31%	11%	58%
Canned Chinese Waterchestnuts with Liquids	7%	1%	92%

Macro Nutrients

	Vinespinach	Canned Chinese Waterchestnuts with Liquids	Recommended Dietary Allowance
Energy	2.97% 86kcal	7.82% 227kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	NA	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	NA	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	NA	0.51% 0.086g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.4g	43% 55.8g	130g per day for Men 19-50 years
Sugars	NA	15.4% 11g	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	NA	30% 11.3g	38g per day for Men 19-50 years
Protein	14.6% 8.16g	7.13% 4g	56g per day for Men 19-50 years

Vitamins

	Vinespinach	Canned Chinese Waterchestnuts with Liquids	Recommended Dietary Allowance
Vitamin A	202% 1814μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	4.16% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	8.37% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	10.2% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.8% 0.24mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.7% 1.1mg	55.5% 0.72mg	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	159% 635μg	6.8% 27.2μg	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	514% 463mg	6.55% 5.9mg	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	NA	15% 2.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vinespinach	Canned Chinese Waterchestnuts with Liquids	Recommended Dietary Allowance
Calcium	49.4% 494mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	54% 0.49mg	50.4% 0.45mg	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	68% 5.44mg	49.3% 3.95mg	8mg per day for Men 19-50 years
Magnesium	70% 295mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	145% 3.33mg	31.8% 0.73mg	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	33.7% 236mg	12.3% 86mg	700mg per day for Men 19-50 years
Potassium	68% 2313mg	15.7% 535mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.95mg	15.7% 1.72mg	11mg per day for Men 19-50 years
Water	11.4% 422g	10.6% 392g	3700g per day for Men 19-50 years

Nutrient Comparison: Vinespinach VS Canned Chinese Waterchestnuts with Liquids per 1 lb

Compare the macro and micronutrient content in 1 lb of Vinespinach versus 1 lb of Canned Chinese Waterchestnuts with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Vinespinach vs Canned Chinese Waterchestnuts with Liquids:

• 1 pound of Vinespinach has more Vitamin A, 4.5 times more Vitamin B1, 6.5 times more Vitamin B2, 1.4 times more Vitamin B3, 1.5 times more Vitamin B6, 23.3 times more Vitamin B9 and 78.5 times more Vitamin C than Canned Chinese Waterchestnuts with Liquids.
• While 1 lb of Canned Chinese Waterchestnuts Solids and Liquids contains 4.2 times more Vitamin B5 than Raw Vinespinach.
• 1 pound of Vinespinach have insufficient amounts of Vitamin B5
• 1 pound of Canned Chinese Waterchestnuts with Liquids have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B9 and Vitamin C
• Both Raw Vinespinach as well as Canned Chinese Waterchestnuts Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Vinespinach vs Canned Chinese Waterchestnuts with Liquids:

• 1 pound of Vinespinach has 27.3 times more Calcium, 1.4 times more Iron, 13 times more Magnesium, 4.6 times more Manganese, 2.7 times more Phosphorus and 4.3 times more Potassium than Canned Chinese Waterchestnuts with Liquids.
• Both Vinespinach and Canned Chinese Waterchestnuts with Liquids contain similar levels of Copper, Zinc and Water per one pound.
• 1 pound of Canned Chinese Waterchestnuts with Liquids lack sufficient amounts of Calcium and Magnesium
• Both Raw Vinespinach as well as Canned Chinese Waterchestnuts Solids and Liquids lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Vinespinach has 2 times more Protein than Canned Chinese Waterchestnuts with Liquids.
• While 1 lb of Canned Chinese Waterchestnuts Solids and Liquids contains 3.6 times more Carbohydrate than Raw Vinespinach.
• 1 pound of Canned Chinese Waterchestnuts with Liquids provide inadequate amounts of Protein
• Both Raw Vinespinach as well as Canned Chinese Waterchestnuts Solids and Liquids provide inadequate amounts of Energy in one pound.