Comparing Nutrients in 1 pound Chinese Waterchestnuts VS Vinespinach

Macros Ratio

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

Macro Nutrients

	Chinese Waterchestnuts	Vinespinach	Recommended Dietary Allowance
Energy	15% 440kcal	2.97% 86kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	1.4% 1.36g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	NA	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	NA	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	NA	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	12% 15.4g	130g per day for Men 19-50 years
Sugars	30% 21.8g	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	36% 13.6g	NA	38g per day for Men 19-50 years
Protein	11.3% 6.35g	14.6% 8.16g	56g per day for Men 19-50 years

Vitamins

	Chinese Waterchestnuts	Vinespinach	Recommended Dietary Allowance
Vitamin A	0% 0μg	202% 1814μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.8% 0.91mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.3% 4.54mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.5% 2.17mg	4.8% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	114% 1.5mg	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	18% 72.6μg	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	20% 18mg	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	36.3% 5.44mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Waterchestnuts	Vinespinach	Recommended Dietary Allowance
Calcium	5% 50mg	49.4% 494mg	1000mg per day for Men 19-50 years
Copper	164% 1.48mg	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	3.4% 0.27mg	68% 5.44mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	70% 295mg	420mg per day for Men 19-50 years
Manganese	65.3% 1.5mg	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	41% 286mg	33.7% 236mg	700mg per day for Men 19-50 years
Potassium	78% 2649mg	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	4.23% 63.5mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.27mg	17.7% 1.95mg	11mg per day for Men 19-50 years
Water	9% 333g	11.4% 422g	3700g per day for Men 19-50 years

Nutrient Comparison: Chinese Waterchestnuts VS Vinespinach per 1 lb

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

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

• 1 pound of Chinese Waterchestnuts has 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 Vinespinach.
• While 1 lb of Raw Vinespinach contains more Vitamin A, 8.8 times more Vitamin B9 and 25.5 times more Vitamin C than Raw Chinese Waterchestnuts.
• 1 pound of Chinese Waterchestnuts have insufficient amounts of Vitamin A
• 1 pound of Vinespinach have insufficient amounts of Vitamin B5
• Both Raw Chinese Waterchestnuts as well as Raw Vinespinach have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Chinese Waterchestnuts vs Vinespinach:

• 1 pound of Chinese Waterchestnuts has 3 times more Copper and 1.2 times more Phosphorus than Vinespinach.
• While 1 lb of Raw Vinespinach contains 9.9 times more Calcium, 20 times more Iron, 3 times more Magnesium, 2.2 times more Manganese and 1.3 times more Water than Raw Chinese Waterchestnuts.
• Both Chinese Waterchestnuts and Vinespinach contain similar levels of Potassium and Zinc per one pound.
• 1 pound of Chinese Waterchestnuts lack sufficient amounts of Calcium and Iron
• Both Raw Chinese Waterchestnuts as well as Raw Vinespinach lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Chinese Waterchestnuts has 5.1 times more Energy and 7 times more Carbohydrate than Vinespinach.
• While 1 lb of Raw Vinespinach contains 1.3 times more Protein than Raw Chinese Waterchestnuts.
• 1 pound of Vinespinach provide inadequate amounts of Energy