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

Macros Ratio

	Protein	Fat	Carbs
Canned Chinese Waterchestnuts with Liquids	7%	1%	92%
Broccoli	27%	8%	65%

Macro Nutrients

	Canned Chinese Waterchestnuts with Liquids	Broccoli	Recommended Dietary Allowance
Energy	7.82% 227kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.086g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43% 55.8g	23% 30g	130g per day for Men 19-50 years
Sugars	15.4% 11g	10.6% 7.7g	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	4.25% 3.1g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.45g	g per day for Men 19-50 years
Fiber	30% 11.3g	31% 11.8g	38g per day for Men 19-50 years
Protein	7.13% 4g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Canned Chinese Waterchestnuts with Liquids	Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.16% 0.05mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.37% 0.11mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.2% 1.63mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.5% 0.72mg	61% 0.79mg	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	6.8% 27.2μg	71.4% 286μg	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	6.55% 5.9mg	450% 405mg	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	15% 2.27mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.76% 0.91μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Chinese Waterchestnuts with Liquids	Broccoli	Recommended Dietary Allowance
Calcium	1.8% 18mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	24.7% 0.22mg	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	49.3% 3.95mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	31.8% 0.73mg	41.4% 0.95mg	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	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	15.7% 535mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	10.6% 392g	11% 405g	3700g per day for Men 19-50 years

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

• Raw Broccoli contains more Vitamin A, 6.5 times more Vitamin B1, 4.9 times more Vitamin B2, 1.8 times more Vitamin B3, 2.6 times more Vitamin B5, 10.5 times more Vitamin B9, 68.6 times more Vitamin C, 1.6 times more Vitamin E and 508 times more Vitamin K than Canned Chinese Waterchestnuts Solids and Liquids.
• Both Canned Chinese Waterchestnuts Solids and Liquids and Raw Broccoli have similar amounts of Vitamin B6 per 1 lb.
• Both Canned Chinese Waterchestnuts Solids and Liquids as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Canned Chinese Waterchestnuts Solids and Liquids have 2 times more Copper than Raw Broccoli.
• While Raw Broccoli contains 11.8 times more Calcium, 4.2 times more Magnesium, 1.3 times more Manganese, 3.5 times more Phosphorus, 2.7 times more Potassium, 3.6 times more Selenium and 4.1 times more Sodium than Canned Chinese Waterchestnuts Solids and Liquids.
• Both Canned Chinese Waterchestnuts Solids and Liquids and Raw Broccoli have similar amounts of Iron, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Chinese Waterchestnuts Solids and Liquids have 1.5 times more Energy, 1.9 times more Carbohydrate and 1.4 times more Sugars than Raw Broccoli.
• While Raw Broccoli contains 10.5 times more Omega 3 and 3.2 times more Protein than Canned Chinese Waterchestnuts Solids and Liquids.
• Both Canned Chinese Waterchestnuts Solids and Liquids and Raw Broccoli have similar amounts of Fiber per 1 lb.
• Both Canned Chinese Waterchestnuts Solids and Liquids as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.