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

Weight per 300 calories

• Canned Chinese Waterchestnuts with Liquids: 600g
• Frozen Carrots: 833g

Canned Chinese Waterchestnuts with Liquids have 1.4 times more energy per 100g than Frozen Carrots. It has low energy density when compared to other foods. Frozen Carrots, Unprepared having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Chinese Waterchestnuts with Liquids	7%	1%	92%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Canned Chinese Waterchestnuts with Liquids	Frozen Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	3.95% 3.83g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.096g	1.22% 0.39g	32g per day for Men 19-50 years
Omega 3	2.25% 0.036g	8.85% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	12% 2.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.8% 73.8g	50.6% 66g	130g per day for Men 19-50 years
Sugars	20.4% 14.8g	54.7% 39.7g	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	3.56% 2.6g	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	% 3.33g	g per day for Men 19-50 years
Sucrose	NA	% 33.8g	g per day for Men 19-50 years
Fiber	39.5% 15g	72.4% 27.5g	38g per day for Men 19-50 years
Protein	9.43% 5.3g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Canned Chinese Waterchestnuts with Liquids	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	657% 5917μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	30.6% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	23.7% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.16mg	24% 3.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.33mg	31% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.4% 0.95mg	61% 0.79mg	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	9% 36μg	21% 83.3μg	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	8.67% 7.8mg	23% 21mg	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	20% 3mg	31.7% 4.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1% 1.2μg	122% 147μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Chinese Waterchestnuts with Liquids	Frozen Carrots	Recommended Dietary Allowance
Calcium	2.4% 24mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	68.5% 0.62mg	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	65.3% 5.2mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	42% 0.97mg	62% 1.43mg	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	16.3% 114mg	39.3% 275mg	700mg per day for Men 19-50 years
Potassium	21% 708mg	57.6% 1958mg	3400mg per day for Men 19-50 years
Selenium	7.64% 4.2μg	10.6% 5.83μg	55μg per day for Men 19-50 years
Sodium	3.2% 48mg	37.8% 567mg	1500mg per day for Men 19-50 years
Zinc	20.7% 2.28mg	25% 2.75mg	11mg per day for Men 19-50 years
Water	14% 519g	20.3% 750g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Canned Chinese Waterchestnuts with Liquids have 1.2 times more Vitamin B6 than Frozen Carrots.
• While 300 kcal of Frozen Carrots, Unprepared contain more Vitamin A, 5.6 times more Vitamin B1, 2.1 times more Vitamin B2, 1.8 times more Vitamin B3, 2.3 times more Vitamin B9, 2.7 times more Vitamin C, 1.6 times more Vitamin E and 122.2 times more Vitamin K than Canned Chinese Waterchestnuts Solids and Liquids.
• Both Canned Chinese Waterchestnuts with Liquids and Frozen Carrots provide similar amounts of Vitamin B5 per 300 calories.
• 300 calories of Canned Chinese Waterchestnuts with Liquids have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin K
• Both Canned Chinese Waterchestnuts Solids and Liquids as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Canned Chinese Waterchestnuts with Liquids have 1.4 times more Iron than Frozen Carrots.
• While 300 kcal of Frozen Carrots, Unprepared contain 12.5 times more Calcium, 3.3 times more Magnesium, 1.5 times more Manganese, 2.4 times more Phosphorus, 2.8 times more Potassium, 1.4 times more Selenium, 11.8 times more Sodium and 1.4 times more Water than Canned Chinese Waterchestnuts Solids and Liquids.
• Both Canned Chinese Waterchestnuts with Liquids and Frozen Carrots contain similar levels of Copper and Zinc per 300 calories.
• 300 calories of Canned Chinese Waterchestnuts with Liquids lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Frozen Carrots, Unprepared contain 3.9 times more Omega 3, 18.1 times more Omega 6, 2.7 times more Sugars and 1.8 times more Fiber than Canned Chinese Waterchestnuts Solids and Liquids.
• Both Canned Chinese Waterchestnuts with Liquids and Frozen Carrots offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Canned Chinese Waterchestnuts with Liquids provide inadequate amounts of Omega 3 and Omega 6