Comparing Nutrients in 1 pound Chinese Waterchestnuts VS Watercress

Macros Ratio

	Protein	Fat	Carbs
Chinese Waterchestnuts	5%	1%	94%
Watercress	60%	6%	34%

Macro Nutrients

	Chinese Waterchestnuts	Watercress	Recommended Dietary Allowance
Energy	15% 440kcal	1.72% 50kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.15g	0.32% 0.054g	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	4.5% 5.85g	130g per day for Men 19-50 years
Sugars	30% 21.8g	1.25% 0.91g	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	5.97% 2.27g	38g per day for Men 19-50 years
Protein	11.3% 6.35g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Chinese Waterchestnuts	Watercress	Recommended Dietary Allowance
Vitamin A	0% 0μg	80.6% 726μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	34% 0.41mg	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	5.67% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.5% 2.17mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	114% 1.5mg	45% 0.59mg	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	10.2% 41μg	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	217% 195mg	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	30.2% 4.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	945% 1134μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Waterchestnuts	Watercress	Recommended Dietary Allowance
Calcium	5% 50mg	54.4% 544mg	1000mg per day for Men 19-50 years
Copper	164% 1.48mg	39% 0.35mg	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	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	65.3% 1.5mg	48% 1.1mg	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	39% 272mg	700mg per day for Men 19-50 years
Potassium	78% 2649mg	44% 1497mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.27mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	9% 333g	11.7% 431g	3700g per day for Men 19-50 years

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

• Raw Chinese Waterchestnuts have 1.6 times more Vitamin B1, 1.7 times more Vitamin B2, 5 times more Vitamin B3, 1.5 times more Vitamin B5, 2.5 times more Vitamin B6 and 1.8 times more Vitamin B9 than Raw Watercress.
• While Raw Watercress contain more Vitamin A, 10.8 times more Vitamin C and 833.3 times more Vitamin K than Raw Chinese Waterchestnuts.
• Both Raw Chinese Waterchestnuts and Raw Watercress have similar amounts of Vitamin E per 1 lb.
• Both Raw Chinese Waterchestnuts as well as Raw Watercress have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Chinese Waterchestnuts vs Watercress:

• Raw Chinese Waterchestnuts have 4.2 times more Copper, 1.4 times more Manganese, 1.8 times more Potassium and 4.5 times more Zinc than Raw Watercress.
• While Raw Watercress contain 10.9 times more Calcium, 3.3 times more Iron, 1.3 times more Selenium, 2.9 times more Sodium and 1.3 times more Water than Raw Chinese Waterchestnuts.
• Both Raw Chinese Waterchestnuts and Raw Watercress have similar amounts of Magnesium and Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Chinese Waterchestnuts have 8.8 times more Energy, 18.6 times more Carbohydrate, 24 times more Sugars and 6 times more Fiber than Raw Watercress.
• While Raw Watercress contain 2.3 times more Omega 3 and 1.6 times more Protein than Raw Chinese Waterchestnuts.
• Both Raw Chinese Waterchestnuts as well as Raw Watercress have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.