Comparing Nutrients in 300 calories Chinese Waterchestnuts VS Cooked Frozen Mixed Vegetables

Weight per 300 calories

• Chinese Waterchestnuts: 309g
• Cooked Frozen Mixed Vegetables: 462g

Chinese Waterchestnuts have 1.5 times more energy per 100g than Cooked Frozen Mixed Vegetables. It has average energy density when compared to other foods. Boiled and Drained Frozen Mixed Vegetables having low energy density.

Discover which food has more nutrients per 300 calories - Chinese Waterchestnuts or Cooked Frozen Mixed Vegetables?

Macros Ratio

	Protein	Fat	Carbs
Chinese Waterchestnuts	5%	1%	94%
Cooked Frozen Mixed Vegetables	18%	2%	80%

Macro Nutrients

	Chinese Waterchestnuts	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.32% 0.31g	0.71% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.08g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	5.5% 0.088g	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.099g	1.44% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	46.5% 60.4g	130g per day for Men 19-50 years
Sugars	20.5% 15g	20% 14.4g	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	24.4% 9.28g	53.4% 20.3g	38g per day for Men 19-50 years
Protein	7.73% 4.33g	23.6% 13g	56g per day for Men 19-50 years

Vitamins

	Chinese Waterchestnuts	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Vitamin A	0% 0μg	110% 988μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	27.3% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47.6% 0.62mg	42.6% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.3% 3.1mg	24.5% 3.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.6% 1.5mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78% 1mg	26.3% 0.34mg	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	12.4% 49.5μg	22% 87.7μg	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	13.7% 12.4mg	16.4% 14.8mg	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	24.7% 3.7mg	11.7% 1.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.77% 0.93μg	90% 108μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Waterchestnuts	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Calcium	3.4% 34mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	42.6% 0.38mg	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	2.3% 0.19mg	47.3% 3.8mg	8mg per day for Men 19-50 years
Magnesium	16.2% 68mg	24% 102mg	420mg per day for Men 19-50 years
Manganese	44.5% 1.02mg	76% 1.75mg	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	28% 195mg	33.6% 235mg	700mg per day for Men 19-50 years
Potassium	53% 1806mg	23% 780mg	3400mg per day for Men 19-50 years
Selenium	3.94% 2.16μg	2.5% 1.4μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.3mg	10.8% 162mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	20.6% 2.26mg	11mg per day for Men 19-50 years
Water	6.14% 227g	10.4% 384g	3700g per day for Men 19-50 years

Chinese Waterchestnuts VS Cooked Frozen Mixed Vegetables Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Chinese Waterchestnuts or Cooked Frozen Mixed Vegetables?

Lets compare vitamin content per 300 calories of Chinese Waterchestnuts vs Cooked Frozen Mixed Vegetables:

• 300 calories of Chinese Waterchestnuts have 1.3 times more Vitamin B1, 2.1 times more Vitamin B5, 3 times more Vitamin B6 and 2.1 times more Vitamin E than Cooked Frozen Mixed Vegetables.
• While 300 kcal of Boiled and Drained Frozen Mixed Vegetables contain more Vitamin A, 1.3 times more Vitamin B3, 1.8 times more Vitamin B9 and 116.9 times more Vitamin K than Raw Chinese Waterchestnuts.
• Both Chinese Waterchestnuts and Cooked Frozen Mixed Vegetables provide similar amounts of Vitamin B2 and Vitamin C per 300 calories.
• 300 calories of Chinese Waterchestnuts have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Chinese Waterchestnuts as well as Boiled and Drained Frozen Mixed Vegetables have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Chinese Waterchestnuts vs Cooked Frozen Mixed Vegetables:

• 300 calories of Chinese Waterchestnuts have 2.6 times more Copper and 2.3 times more Potassium than Cooked Frozen Mixed Vegetables.
• While 300 kcal of Boiled and Drained Frozen Mixed Vegetables contain 3.4 times more Calcium, 20.4 times more Iron, 1.5 times more Magnesium, 1.7 times more Manganese, 3.7 times more Sodium, 1.5 times more Zinc and 1.7 times more Water than Raw Chinese Waterchestnuts.
• Both Chinese Waterchestnuts and Cooked Frozen Mixed Vegetables contain similar levels of Phosphorus per 300 calories.
• 300 calories of Chinese Waterchestnuts lack sufficient amounts of Calcium and Iron
• Both Raw Chinese Waterchestnuts as well as Boiled and Drained Frozen Mixed Vegetables lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Chinese Waterchestnuts have 1.2 times more Carbohydrate than Cooked Frozen Mixed Vegetables.
• While 300 kcal of Boiled and Drained Frozen Mixed Vegetables contain 2.2 times more Fiber and 3 times more Protein than Raw Chinese Waterchestnuts.
• Both Chinese Waterchestnuts and Cooked Frozen Mixed Vegetables offer comparable quantities of Energy and Sugars per 300 calories.
• Both Raw Chinese Waterchestnuts as well as Boiled and Drained Frozen Mixed Vegetables provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.