Comparing Nutrients in 300 calories Vinespinach VS Chinese Waterchestnuts

Weight per 300 calories

• Vinespinach: 1579g
• Chinese Waterchestnuts: 309g

Raw Chinese Waterchestnuts have 5.1 times more energy per unit of mass than Raw Vinespinach, which is average in comparison to other foods. Vinespinach having very low energy density.

Which food has more nutrients per 300 calories - Vinespinach or Chinese Waterchestnuts?

Macros Ratio

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

Macro Nutrients

	Vinespinach	Chinese Waterchestnuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.74g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	NA	0.25% 0.08g	32g per day for Men 19-50 years
Omega 3	NA	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	NA	0.58% 0.099g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.3% 53.7g	57% 74g	130g per day for Men 19-50 years
Sugars	NA	20.5% 15g	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	NA	24.4% 9.28g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	7.73% 4.33g	56g per day for Men 19-50 years

Vitamins

	Vinespinach	Chinese Waterchestnuts	Recommended Dietary Allowance
Vitamin A	702% 6316μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65.8% 0.79mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	188% 2.45mg	47.6% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.3% 7.9mg	19.3% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.84mg	29.6% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	291% 3.8mg	78% 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	553% 2211μg	12.4% 49.5μg	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	1789% 1611mg	13.7% 12.4mg	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	NA	24.7% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.77% 0.93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vinespinach	Chinese Waterchestnuts	Recommended Dietary Allowance
Calcium	172% 1721mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	188% 1.7mg	112% 1mg	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	237% 19mg	2.3% 0.19mg	8mg per day for Men 19-50 years
Magnesium	244% 1026mg	16.2% 68mg	420mg per day for Men 19-50 years
Manganese	505% 11.6mg	44.5% 1.02mg	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	117% 821mg	28% 195mg	700mg per day for Men 19-50 years
Potassium	237% 8053mg	53% 1806mg	3400mg per day for Men 19-50 years
Selenium	23% 12.6μg	3.94% 2.16μg	55μg per day for Men 19-50 years
Sodium	25.3% 379mg	2.9% 43.3mg	1500mg per day for Men 19-50 years
Zinc	61.7% 6.8mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	39.7% 1470g	6.14% 227g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Vinespinach vs Chinese Waterchestnuts:

• Raw Vinespinach has more Vitamin A, 1.8 times more Vitamin B1, 4 times more Vitamin B2, 2.6 times more Vitamin B3, 3.7 times more Vitamin B6, 44.7 times more Vitamin B9 and 130.2 times more Vitamin C than Raw Chinese Waterchestnuts.
• While Raw Chinese Waterchestnuts contain 1.8 times more Vitamin B5 than Raw Vinespinach.
• Both Raw Vinespinach as well as Raw Chinese Waterchestnuts have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Vinespinach vs Chinese Waterchestnuts:

• Raw Vinespinach has 50.6 times more Calcium, 1.7 times more Copper, 102.1 times more Iron, 15.1 times more Magnesium, 11.3 times more Manganese, 4.2 times more Phosphorus, 4.5 times more Potassium, 5.8 times more Selenium, 8.8 times more Sodium, 4.4 times more Zinc and 6.5 times more Water than Raw Chinese Waterchestnuts.

Comparison of macro-nutrients per 300 calories:

• Raw Vinespinach has 15.3 times more Fat and 6.6 times more Protein than Raw Chinese Waterchestnuts.
• While Raw Chinese Waterchestnuts contain 1.4 times more Carbohydrate than Raw Vinespinach.
• Both Raw Vinespinach and Raw Chinese Waterchestnuts have similar amounts of Energy per 300 kcal.
• Both Raw Vinespinach as well as Raw Chinese Waterchestnuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.