Comparing Nutrients in 1 pound Chinese Waterchestnuts VS Cooked Frozen Mixed Vegetables

Macros Ratio

	Protein	Fat	Carbs
Chinese Waterchestnuts	5%	1%	94%
Cooked Frozen Mixed Vegetables	18%	2%	80%

Macro Nutrients

	Chinese Waterchestnuts	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Energy	15% 440kcal	10% 295kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.5% 109g	45.7% 59.4g	130g per day for Men 19-50 years
Sugars	30% 21.8g	19.5% 14g	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	36% 13.6g	52.5% 20g	38g per day for Men 19-50 years
Protein	11.3% 6.35g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Chinese Waterchestnuts	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Vitamin A	0% 0μg	108% 971μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.8% 0.91mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.3% 4.54mg	24% 3.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.5% 2.17mg	13.7% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	114% 1.5mg	26% 0.34mg	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	18% 72.6μg	21.5% 86μg	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	20% 18mg	16% 14.5mg	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	36.3% 5.44mg	11.5% 1.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	89% 107μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Waterchestnuts	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Calcium	5% 50mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	164% 1.48mg	42% 0.38mg	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	3.4% 0.27mg	46.5% 3.7mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	65.3% 1.5mg	74.7% 1.7mg	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	41% 286mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	78% 2649mg	22.5% 767mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	10.6% 159mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.27mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	9% 333g	10.2% 378g	3700g per day for Men 19-50 years

Nutrient Comparison: Chinese Waterchestnuts VS Cooked Frozen Mixed Vegetables per 1 lb

Compare the macro and micronutrient content in 1 lb of Chinese Waterchestnuts versus 1 lb of Cooked Frozen Mixed Vegetables to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Chinese Waterchestnuts vs Cooked Frozen Mixed Vegetables:

• 1 pound of Chinese Waterchestnuts has 2 times more Vitamin B1, 1.7 times more Vitamin B2, 3.2 times more Vitamin B5, 4.4 times more Vitamin B6, 1.3 times more Vitamin C and 3.2 times more Vitamin E than Cooked Frozen Mixed Vegetables.
• While 1 lb of Boiled and Drained Frozen Mixed Vegetables contains more Vitamin A and 78.3 times more Vitamin K than Raw Chinese Waterchestnuts.
• Both Chinese Waterchestnuts and Cooked Frozen Mixed Vegetables provide similar amounts of Vitamin B3 and Vitamin B9 per one pound.
• 1 pound of Chinese Waterchestnuts have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Chinese Waterchestnuts as well as Boiled and Drained Frozen Mixed Vegetables have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Chinese Waterchestnuts vs Cooked Frozen Mixed Vegetables:

• 1 pound of Chinese Waterchestnuts has 3.9 times more Copper, 1.2 times more Phosphorus and 3.5 times more Potassium than Cooked Frozen Mixed Vegetables.
• While 1 lb of Boiled and Drained Frozen Mixed Vegetables contains 2.3 times more Calcium, 13.7 times more Iron and 2.5 times more Sodium than Raw Chinese Waterchestnuts.
• Both Chinese Waterchestnuts and Cooked Frozen Mixed Vegetables contain similar levels of Magnesium, Manganese and Zinc per one pound.
• 1 pound of Chinese Waterchestnuts lack sufficient amounts of Calcium and Iron
• Both Raw Chinese Waterchestnuts as well as Boiled and Drained Frozen Mixed Vegetables lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Chinese Waterchestnuts has 1.5 times more Energy, 1.8 times more Carbohydrate and 1.5 times more Sugars than Cooked Frozen Mixed Vegetables.
• While 1 lb of Boiled and Drained Frozen Mixed Vegetables contains 1.5 times more Fiber and 2 times more Protein than Raw Chinese Waterchestnuts.
• Both Raw Chinese Waterchestnuts as well as Boiled and Drained Frozen Mixed Vegetables provide inadequate amounts of Omega 3 and Omega 6 in one pound.