Comparing Nutrients in 300 calories Canned Chinese Waterchestnuts with Liquids VS Vinespinach

Weight per 300 calories

• Canned Chinese Waterchestnuts with Liquids: 600g
• Vinespinach: 1579g

Canned Chinese Waterchestnuts with Liquids have 2.6 times more energy per 100g than Vinespinach. It has low energy density when compared to other foods. Raw Vinespinach having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Chinese Waterchestnuts with Liquids	7%	1%	92%
Vinespinach	31%	11%	58%

Macro Nutrients

	Canned Chinese Waterchestnuts with Liquids	Vinespinach	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	4.9% 4.74g	97g per day for Men 19-50 years
Saturated Fat	0.3% 0.096g	NA	32g per day for Men 19-50 years
Omega 3	2.25% 0.036g	NA	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	NA	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	41.3% 53.7g	130g per day for Men 19-50 years
Sugars	20.4% 14.8g	NA	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	39.5% 15g	NA	38g per day for Men 19-50 years
Protein	9.43% 5.3g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Canned Chinese Waterchestnuts with Liquids	Vinespinach	Recommended Dietary Allowance
Vitamin A	0% 0μg	702% 6316μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.5% 0.066mg	65.8% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	188% 2.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.16mg	49.3% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.5% 1.33mg	16.7% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.4% 0.95mg	291% 3.8mg	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	553% 2211μg	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	1789% 1611mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1% 1.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Chinese Waterchestnuts with Liquids	Vinespinach	Recommended Dietary Allowance
Calcium	2.4% 24mg	172% 1721mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	188% 1.7mg	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	237% 19mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	244% 1026mg	420mg per day for Men 19-50 years
Manganese	42% 0.97mg	505% 11.6mg	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	117% 821mg	700mg per day for Men 19-50 years
Potassium	21% 708mg	237% 8053mg	3400mg per day for Men 19-50 years
Selenium	7.64% 4.2μg	23% 12.6μg	55μg per day for Men 19-50 years
Sodium	3.2% 48mg	25.3% 379mg	1500mg per day for Men 19-50 years
Zinc	20.7% 2.28mg	61.7% 6.8mg	11mg per day for Men 19-50 years
Water	14% 519g	39.7% 1470g	3700g per day for Men 19-50 years

Canned Chinese Waterchestnuts With Liquids VS Vinespinach Nutrients Per 300 Kcal

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

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

• 300 calories of Canned Chinese Waterchestnuts with Liquids have 1.6 times more Vitamin B5 than Vinespinach.
• While 300 kcal of Raw Vinespinach contain more Vitamin A, 12 times more Vitamin B1, 17 times more Vitamin B2, 3.7 times more Vitamin B3, 4 times more Vitamin B6, 61.4 times more Vitamin B9 and 206.5 times more Vitamin C than Canned Chinese Waterchestnuts Solids and Liquids.
• 300 calories of Canned Chinese Waterchestnuts with Liquids have insufficient amounts of Vitamin A and Vitamin B1
• Both Canned Chinese Waterchestnuts Solids and Liquids as well as Raw Vinespinach have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 kcal of Raw Vinespinach contain 71.7 times more Calcium, 2.8 times more Copper, 3.6 times more Iron, 34.2 times more Magnesium, 12 times more Manganese, 7.2 times more Phosphorus, 11.4 times more Potassium, 3 times more Selenium, 7.9 times more Sodium, 3 times more Zinc and 2.8 times more Water than Canned Chinese Waterchestnuts Solids and Liquids.
• 300 calories of Canned Chinese Waterchestnuts with Liquids lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Chinese Waterchestnuts with Liquids have 1.4 times more Carbohydrate than Vinespinach.
• While 300 kcal of Raw Vinespinach contain 5.4 times more Protein than Canned Chinese Waterchestnuts Solids and Liquids.
• Both Canned Chinese Waterchestnuts with Liquids and Vinespinach offer comparable quantities of Energy per 300 calories.