Comparing Nutrients in 300 calories Canned Low Sodium Vegetable Juice Cocktail VS Canned Chinese Waterchestnuts with Liquids

Weight per 300 calories

• Canned Low Sodium Vegetable Juice Cocktail: 1579g
• Canned Chinese Waterchestnuts with Liquids: 600g

Canned Chinese Waterchestnuts Solids and Liquids have 2.6 times more energy per unit of mass than Canned Low Sodium Vegetable Juice Cocktail, which is low in comparison to other foods. Canned Low Sodium Vegetable Juice Cocktail having very low energy density.

Which food has more nutrients per 300 calories - Canned Low Sodium Vegetable Juice Cocktail or Canned Chinese Waterchestnuts with Liquids?

Macros Ratio

	Protein	Fat	Carbs
Canned Low Sodium Vegetable Juice Cocktail	17%	13%	70%
Canned Chinese Waterchestnuts with Liquids	7%	1%	92%

Macro Nutrients

	Canned Low Sodium Vegetable Juice Cocktail	Canned Chinese Waterchestnuts with Liquids	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.2% 5.05g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	2.25% 0.036g	1.6g per day for Men 19-50 years
Omega 6	6.04% 1.03g	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	46.5% 60.5g	56.8% 73.8g	130g per day for Men 19-50 years
Sugars	60.5% 44g	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	30% 21.6g	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	% 21g	NA	g per day for Men 19-50 years
Sucrose	% 1.42g	NA	g per day for Men 19-50 years
Fiber	20.8% 7.9g	39.5% 15g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	9.43% 5.3g	56g per day for Men 19-50 years

Vitamins

	Canned Low Sodium Vegetable Juice Cocktail	Canned Chinese Waterchestnuts with Liquids	Recommended Dietary Allowance
Vitamin A	61.4% 553μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65.8% 0.79mg	5.5% 0.066mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	71.3% 11.4mg	13.5% 2.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78.6% 3.93mg	26.5% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.2% 1.12mg	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	83% 332μg	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	953% 857mg	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	107% 16mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	80.3% 96μg	1% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Low Sodium Vegetable Juice Cocktail	Canned Chinese Waterchestnuts with Liquids	Recommended Dietary Allowance
Calcium	23.7% 237mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	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	57.2% 4.58mg	65.3% 5.2mg	8mg per day for Men 19-50 years
Magnesium	45% 189mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	54.2% 1.25mg	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	43% 300mg	16.3% 114mg	700mg per day for Men 19-50 years
Potassium	95% 3221mg	21% 708mg	3400mg per day for Men 19-50 years
Selenium	5.74% 3.16μg	7.64% 4.2μg	55μg per day for Men 19-50 years
Sodium	58% 868mg	3.2% 48mg	1500mg per day for Men 19-50 years
Zinc	17.2% 1.9mg	20.7% 2.28mg	11mg per day for Men 19-50 years
Water	40% 1486g	14% 519g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Low Sodium Vegetable Juice Cocktail vs Canned Chinese Waterchestnuts with Liquids:

• Canned Low Sodium Vegetable Juice Cocktail has more Vitamin A, 12 times more Vitamin B1, 3.6 times more Vitamin B2, 5.3 times more Vitamin B3, 3 times more Vitamin B5, 9.2 times more Vitamin B9, 109.9 times more Vitamin C, 5.4 times more Vitamin E and 80.3 times more Vitamin K than Canned Chinese Waterchestnuts Solids and Liquids.
• Both Canned Low Sodium Vegetable Juice Cocktail and Canned Chinese Waterchestnuts Solids and Liquids have similar amounts of Vitamin B6 per 300 kcal.
• Both Canned Low Sodium Vegetable Juice Cocktail as well as Canned Chinese Waterchestnuts Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Low Sodium Vegetable Juice Cocktail vs Canned Chinese Waterchestnuts with Liquids:

• Canned Low Sodium Vegetable Juice Cocktail has 9.9 times more Calcium, 1.8 times more Copper, 6.3 times more Magnesium, 1.3 times more Manganese, 2.6 times more Phosphorus, 4.5 times more Potassium, 18.1 times more Sodium and 2.9 times more Water than Canned Chinese Waterchestnuts Solids and Liquids.
• While Canned Chinese Waterchestnuts Solids and Liquids contain 1.3 times more Selenium than Canned Low Sodium Vegetable Juice Cocktail.
• Both Canned Low Sodium Vegetable Juice Cocktail and Canned Chinese Waterchestnuts Solids and Liquids have similar amounts of Iron and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Low Sodium Vegetable Juice Cocktail has 14 times more Fat, 14.6 times more Saturated Fat, 5.3 times more Omega 3, 9 times more Omega 6, 3 times more Sugars and 2.7 times more Protein than Canned Chinese Waterchestnuts Solids and Liquids.
• While Canned Chinese Waterchestnuts Solids and Liquids contain 1.9 times more Fiber than Canned Low Sodium Vegetable Juice Cocktail.
• Both Canned Low Sodium Vegetable Juice Cocktail and Canned Chinese Waterchestnuts Solids and Liquids have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Canned Low Sodium Vegetable Juice Cocktail as well as Canned Chinese Waterchestnuts Solids and Liquids have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.