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

Macros Ratio

	Protein	Fat	Carbs
Canned Chinese Waterchestnuts with Liquids	7%	1%	92%
Cauliflower	26%	8%	66%

Macro Nutrients

	Canned Chinese Waterchestnuts with Liquids	Cauliflower	Recommended Dietary Allowance
Energy	7.82% 227kcal	3.9% 113kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	1.84% 0.59g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.086g	0.43% 0.073g	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	17.3% 22.5g	130g per day for Men 19-50 years
Sugars	15.4% 11g	12% 8.66g	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	6.07% 4.4g	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	% 4.26g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	30% 11.3g	24% 9.07g	38g per day for Men 19-50 years
Protein	7.13% 4g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Canned Chinese Waterchestnuts with Liquids	Cauliflower	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.16% 0.05mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.37% 0.11mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.2% 1.63mg	14.4% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	60.5% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.5% 0.72mg	64.2% 0.83mg	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	64.6% 259μg	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	243% 219mg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.76% 0.91μg	58.6% 70.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Chinese Waterchestnuts with Liquids	Cauliflower	Recommended Dietary Allowance
Calcium	1.8% 18mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	19.7% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.54μg	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	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	31.8% 0.73mg	30.6% 0.7mg	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	28.5% 200mg	700mg per day for Men 19-50 years
Potassium	15.7% 535mg	40% 1356mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	9.07% 136mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	11% 1.22mg	11mg per day for Men 19-50 years
Water	10.6% 392g	11.3% 418g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Canned Chinese Waterchestnuts with Liquids has 6.3 times more Vitamin E than Cauliflower.
• While 1 lb of Raw Cauliflower contains 4.5 times more Vitamin B1, 2.5 times more Vitamin B2, 1.4 times more Vitamin B3, 3 times more Vitamin B5, 9.5 times more Vitamin B9, 37.1 times more Vitamin C and 77.5 times more Vitamin K than Canned Chinese Waterchestnuts Solids and Liquids.
• Both Canned Chinese Waterchestnuts with Liquids and Cauliflower provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Canned Chinese Waterchestnuts with Liquids have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B9, Vitamin C and Vitamin K
• 1 pound of Cauliflower have insufficient amounts of Vitamin E
• Both Canned Chinese Waterchestnuts Solids and Liquids as well as Raw Cauliflower have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Canned Chinese Waterchestnuts with Liquids has 2.6 times more Copper, 2.1 times more Iron and 1.4 times more Zinc than Cauliflower.
• While 1 lb of Raw Cauliflower contains 5.5 times more Calcium, 3 times more Magnesium, 2.3 times more Phosphorus, 2.5 times more Potassium and 3.8 times more Sodium than Canned Chinese Waterchestnuts Solids and Liquids.
• Both Canned Chinese Waterchestnuts with Liquids and Cauliflower contain similar levels of Manganese and Water per one pound.
• 1 pound of Canned Chinese Waterchestnuts with Liquids lack sufficient amounts of Calcium and Magnesium
• Both Canned Chinese Waterchestnuts Solids and Liquids as well as Raw Cauliflower lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Chinese Waterchestnuts with Liquids has 2.5 times more Carbohydrate, 1.3 times more Sugars and 1.3 times more Fiber than Cauliflower.
• While 1 lb of Raw Cauliflower contains 2.2 times more Protein than Canned Chinese Waterchestnuts Solids and Liquids.
• 1 pound of Canned Chinese Waterchestnuts with Liquids provide inadequate amounts of Protein
• Both Canned Chinese Waterchestnuts Solids and Liquids as well as Raw Cauliflower provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.