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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Canned Chinese Waterchestnuts with Liquids	Vinespinach	Recommended Dietary Allowance
Vitamin A	0% 0μg	202% 1814μg	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	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.2% 1.63mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	4.8% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.5% 0.72mg	83.7% 1.1mg	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	159% 635μg	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	514% 463mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.76% 0.91μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

Compare the macro and micronutrient content in 1 lb of Canned Chinese Waterchestnuts with Liquids versus 1 lb of Vinespinach 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 Vinespinach:

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

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

• 1 lb of Raw Vinespinach contains 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 Solids and Liquids.
• Both Canned Chinese Waterchestnuts with Liquids and Vinespinach 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 Canned Chinese Waterchestnuts Solids and Liquids as well as Raw Vinespinach lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Chinese Waterchestnuts with Liquids has 3.6 times more Carbohydrate than Vinespinach.
• While 1 lb of Raw Vinespinach contains 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 Vinespinach provide inadequate amounts of Energy in one pound.