Comparing Nutrients in 300 calories Canned Carrots with Salt VS Canned Chinese Waterchestnuts with Liquids

Weight per 300 calories

• Canned Carrots with Salt: 1200g
• Canned Chinese Waterchestnuts with Liquids: 600g

Canned Chinese Waterchestnuts Solids and Liquids have 2 times more energy per unit of mass than Drained Canned Carrots with Salt, which is low in comparison to other foods. Canned Carrots with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Canned Carrots with Salt or Canned Chinese Waterchestnuts with Liquids?

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Canned Chinese Waterchestnuts with Liquids	7%	1%	92%

Macro Nutrients

	Canned Carrots with Salt	Canned Chinese Waterchestnuts with Liquids	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.35% 2.28g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	1.35% 0.43g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	8.25% 0.13g	2.25% 0.036g	1.6g per day for Men 19-50 years
Omega 6	5.58% 0.95g	0.67% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.5g	56.8% 73.8g	130g per day for Men 19-50 years
Sugars	41% 29.8g	20.4% 14.8g	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	47.4% 18g	39.5% 15g	38g per day for Men 19-50 years
Protein	13.7% 7.68g	9.43% 5.3g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Canned Chinese Waterchestnuts with Liquids	Recommended Dietary Allowance
Vitamin A	744% 6696μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	5.5% 0.066mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.7% 0.36mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.4% 6.62mg	13.5% 2.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.4% 1.62mg	26.5% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.34mg	73.4% 0.95mg	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	27% 108μg	9% 36μg	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	36% 32.4mg	8.67% 7.8mg	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	59.2% 8.9mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	98% 118μg	1% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Canned Chinese Waterchestnuts with Liquids	Recommended Dietary Allowance
Calcium	30% 300mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	66.7% 0.6mg	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	96% 7.68mg	65.3% 5.2mg	8mg per day for Men 19-50 years
Magnesium	23% 96mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	235% 5.4mg	42% 0.97mg	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% 288mg	16.3% 114mg	700mg per day for Men 19-50 years
Potassium	63% 2148mg	21% 708mg	3400mg per day for Men 19-50 years
Selenium	8.73% 4.8μg	7.64% 4.2μg	55μg per day for Men 19-50 years
Sodium	194% 2904mg	3.2% 48mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.12mg	20.7% 2.28mg	11mg per day for Men 19-50 years
Water	30% 1115g	14% 519g	3700g per day for Men 19-50 years

Canned Carrots With Salt VS Canned Chinese Waterchestnuts With Liquids Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Carrots with Salt or Canned Chinese Waterchestnuts with Liquids?

Lets compare vitamin content per 300 calories of Canned Carrots with Salt vs Canned Chinese Waterchestnuts with Liquids:

• 300 calories of Canned Carrots with Salt have more Vitamin A, 3.3 times more Vitamin B1, 2.5 times more Vitamin B2, 3.1 times more Vitamin B3, 1.2 times more Vitamin B5, 1.4 times more Vitamin B6, 3 times more Vitamin B9, 4.2 times more Vitamin C, 3 times more Vitamin E and 98 times more Vitamin K than Canned Chinese Waterchestnuts with Liquids.
• 300 calories of Canned Chinese Waterchestnuts with Liquids have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin K
• Both Drained Canned Carrots with Salt as well as Canned Chinese Waterchestnuts Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Carrots with Salt vs Canned Chinese Waterchestnuts with Liquids:

• 300 calories of Canned Carrots with Salt have 12.5 times more Calcium, 2.1 times more Copper, 1.5 times more Iron, 3.2 times more Magnesium, 5.6 times more Manganese, 2.5 times more Phosphorus, 3 times more Potassium, 60.5 times more Sodium, 1.4 times more Zinc and 2.2 times more Water than Canned Chinese Waterchestnuts with Liquids.
• Both Canned Carrots with Salt and Canned Chinese Waterchestnuts with Liquids contain similar levels of Selenium per 300 calories.
• 300 calories of Canned Chinese Waterchestnuts with Liquids lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Carrots with Salt have 3.7 times more Omega 3, 2 times more Sugars and 1.5 times more Protein than Canned Chinese Waterchestnuts with Liquids.
• Both Canned Carrots with Salt and Canned Chinese Waterchestnuts with Liquids offer comparable quantities of Energy, Carbohydrate and Fiber per 300 calories.
• 300 calories of Canned Chinese Waterchestnuts with Liquids provide inadequate amounts of Omega 3
• Both Drained Canned Carrots with Salt as well as Canned Chinese Waterchestnuts Solids and Liquids provide inadequate amounts of Omega 6 in 300 calories.