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Comparing Nutrients in 300 calories Canned Chinese Waterchestnuts with LiquidsVS Carrots

Weight per 300 calories

Canned Chinese Waterchestnuts with Liquids
600g
Carrots
732g

Canned Chinese Waterchestnuts with Liquids have 1.2 times more energy per 100g than Carrots. It has low energy density when compared to other foods. Raw Carrots having low energy density.

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

Macros Ratio

Protein Fat Carbs

Canned Chinese Waterchestnuts with Liquids
7%
1%
92%
Carrots
8%
5%
87%
300 kcal ▼

Macro Nutrients

10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy
0.37%0.36g
Fat
1.8%1.76g
0.36 gvs1.76 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat
0.3%0.096g
Saturated Fat
0.73%0.23g
0.096 gvs0.23 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.25%0.036g
Omega 3
0.91%0.015g
0.036 gvs0.015 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.67%0.11g
Omega 6
4.3%0.73g
0.11 gvs0.73 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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56.8%73.8g
Carbohydrate
54%70g
73.8 gvs70 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
20.4%14.8g
Sugars
48%34.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
14.8 gvs34.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars
NA
Fructose
5.55%4.02g
≤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]
NA gvs4.02 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%4.3g
NA gvs4.3 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%26.3g
NA gvs26.3 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose
39.5%15g
Fiber
54%20.5g
15 gvs20.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
9.43%5.3g
Protein
12%6.8g
5.3 gvs6.8 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
679%6110μg
RAE, retinol activity equivalents
0 μgvs6110 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A
5.5%0.066mg
Vitamin B1
40.2%0.48mg
Thiamine
0.066 mgvs0.48 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1
11%0.14mg
Vitamin B2
32.6%0.42mg
Riboflavin
0.14 mgvs0.42 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2
13.5%2.16mg
Vitamin B3
45%7.2mg
Niacin, nicotinic acid, niacinamide
2.16 mgvs7.2 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
26.5%1.33mg
Vitamin B5
40%2mg
Pantothenic acid
1.33 mgvs2 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
73.4%0.95mg
Vitamin B6
77.7%1mg
Pyridoxine
0.95 mgvs1 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6
NA
Vitamin B7
54%16.2μg
Biotin
NA μgvs16.2 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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9%36μg
Vitamin B9
34.8%139μg
Folates and Folic Acid
36 μgvs139 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12
8.67%7.8mg
Vitamin C
48%43mg
Ascorbic acid
7.8 mgvs43 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D
20%3mg
Vitamin E
32%4.83mg
Tocopherols and Tocotrienols
3 mgvs4.83 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1%1.2μg
Vitamin K
80.5%97μg
Phytomenadione or phylloquinone
1.2 μgvs97 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

2.4%24mg
Calcium
24%241mg
24 mgvs241 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium
66.7%0.6mg
Copper
36.6%0.33mg
0.6 mgvs0.33 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
NA
Fluoride
0.59%23.4μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs23.4 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Vegetables rich in Fluoride
65.3%5.2mg
Iron
27.4%2.2mg
5.2 mgvs2.2 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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7.14%30mg
Magnesium
21%88mg
30 mgvs88 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium
42%0.97mg
Manganese
45.5%1.05mg
0.97 mgvs1.05 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Vegetables rich in Molybdenum
16.3%114mg
Phosphorus
36.6%256mg
114 mgvs256 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus
21%708mg
Potassium
69%2341mg
708 mgvs2341 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium
7.64%4.2μg
Selenium
1.33%0.73μg
4.2 μgvs0.73 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
3.2%48mg
Sodium
33.7%505mg
48 mgvs505 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium
20.7%2.28mg
Zinc
16%1.76mg
2.28 mgvs1.76 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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14%519g
Water
17.5%646g
519 gvs646 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water
Lets compare vitamin content per 300 calories of Canned Chinese Waterchestnuts with Liquids vs Carrots:
Comparing minerals per 300 calories for Canned Chinese Waterchestnuts with Liquids vs Carrots:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal: