Comparing Nutrients in 1 pound Vinespinach VS Chinese Waterchestnuts

Macros Ratio

	Protein	Fat	Carbs
Vinespinach	31%	11%	58%
Chinese Waterchestnuts	5%	1%	94%

Macro Nutrients

	Vinespinach	Chinese Waterchestnuts	Recommended Dietary Allowance
Energy	2.97% 86kcal	15% 440kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	NA	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	NA	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	NA	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	12% 15.4g	83.5% 109g	130g per day for Men 19-50 years
Sugars	NA	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	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	36% 13.6g	38g per day for Men 19-50 years
Protein	14.6% 8.16g	11.3% 6.35g	56g per day for Men 19-50 years

Vitamins

	Vinespinach	Chinese Waterchestnuts	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	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	69.8% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	28.3% 4.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.8% 0.24mg	43.5% 2.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.7% 1.1mg	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	159% 635μg	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	514% 463mg	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	NA	36.3% 5.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vinespinach	Chinese Waterchestnuts	Recommended Dietary Allowance
Calcium	49.4% 494mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	54% 0.49mg	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	68% 5.44mg	3.4% 0.27mg	8mg per day for Men 19-50 years
Magnesium	70% 295mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	145% 3.33mg	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	33.7% 236mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	68% 2313mg	78% 2649mg	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	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.95mg	20.6% 2.27mg	11mg per day for Men 19-50 years
Water	11.4% 422g	9% 333g	3700g per day for Men 19-50 years

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

• Raw Vinespinach has more Vitamin A, 8.8 times more Vitamin B9 and 25.5 times more Vitamin C than Raw Chinese Waterchestnuts.
• While Raw Chinese Waterchestnuts contain 2.8 times more Vitamin B1, 1.3 times more Vitamin B2, 2 times more Vitamin B3, 9 times more Vitamin B5 and 1.4 times more Vitamin B6 than Raw Vinespinach.
• Both Raw Vinespinach as well as Raw Chinese Waterchestnuts have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Vinespinach vs Chinese Waterchestnuts:

• Raw Vinespinach has 9.9 times more Calcium, 20 times more Iron, 3 times more Magnesium, 2.2 times more Manganese, 1.7 times more Sodium and 1.3 times more Water than Raw Chinese Waterchestnuts.
• While Raw Chinese Waterchestnuts contain 3 times more Copper than Raw Vinespinach.
• Both Raw Vinespinach and Raw Chinese Waterchestnuts have similar amounts of Phosphorus, Potassium, Selenium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Vinespinach has 1.3 times more Protein than Raw Chinese Waterchestnuts.
• While Raw Chinese Waterchestnuts contain 5.1 times more Energy and 7 times more Carbohydrate than Raw Vinespinach.
• Both Raw Vinespinach as well as Raw Chinese Waterchestnuts have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.