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

Weight per 300 calories

• Watercress: 2727g
• Canned Chinese Waterchestnuts with Liquids: 600g

Canned Chinese Waterchestnuts Solids and Liquids have 4.5 times more energy per unit of mass than Raw Watercress, which is low in comparison to other foods. Watercress having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Watercress	60%	6%	34%
Canned Chinese Waterchestnuts with Liquids	7%	1%	92%

Macro Nutrients

	Watercress	Canned Chinese Waterchestnuts with Liquids	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.73g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	0.3% 0.096g	32g per day for Men 19-50 years
Omega 3	39.2% 0.63g	2.25% 0.036g	1.6g per day for Men 19-50 years
Omega 6	1.93% 0.33g	0.67% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	56.8% 73.8g	130g per day for Men 19-50 years
Sugars	7.52% 5.45g	20.4% 14.8g	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	36% 13.6g	39.5% 15g	38g per day for Men 19-50 years
Protein	112% 62.7g	9.43% 5.3g	56g per day for Men 19-50 years

Vitamins

	Watercress	Canned Chinese Waterchestnuts with Liquids	Recommended Dietary Allowance
Vitamin A	485% 4364μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	205% 2.45mg	5.5% 0.066mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	252% 3.27mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.45mg	13.5% 2.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	169% 8.45mg	26.5% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	271% 3.5mg	73.4% 0.95mg	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	61.4% 245μg	9% 36μg	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	1303% 1173mg	8.67% 7.8mg	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	182% 27.3mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5682% 6818μg	1% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watercress	Canned Chinese Waterchestnuts with Liquids	Recommended Dietary Allowance
Calcium	327% 3273mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	233% 2.1mg	66.7% 0.6mg	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	68% 5.45mg	65.3% 5.2mg	8mg per day for Men 19-50 years
Magnesium	136% 573mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	289% 6.65mg	42% 0.97mg	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	234% 1636mg	16.3% 114mg	700mg per day for Men 19-50 years
Potassium	265% 9000mg	21% 708mg	3400mg per day for Men 19-50 years
Selenium	44.6% 24.5μg	7.64% 4.2μg	55μg per day for Men 19-50 years
Sodium	74.5% 1118mg	3.2% 48mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	20.7% 2.28mg	11mg per day for Men 19-50 years
Water	70% 2594g	14% 519g	3700g per day for Men 19-50 years

Watercress VS Canned Chinese Waterchestnuts With Liquids Nutrients Per 300 Kcal

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

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

• 300 calories of Watercress have more Vitamin A, 37.2 times more Vitamin B1, 22.7 times more Vitamin B2, 2.5 times more Vitamin B3, 6.4 times more Vitamin B5, 3.7 times more Vitamin B6, 6.8 times more Vitamin B9, 150.3 times more Vitamin C, 9.1 times more Vitamin E and 5681.8 times more Vitamin K than Canned Chinese Waterchestnuts with Liquids.
• 300 calories of Canned Chinese Waterchestnuts with Liquids have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin K
• Both Raw Watercress as well as Canned Chinese Waterchestnuts Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Watercress have 136.4 times more Calcium, 3.5 times more Copper, 19.1 times more Magnesium, 6.9 times more Manganese, 14.4 times more Phosphorus, 12.7 times more Potassium, 5.8 times more Selenium, 23.3 times more Sodium, 1.3 times more Zinc and 5 times more Water than Canned Chinese Waterchestnuts with Liquids.
• Both Watercress and Canned Chinese Waterchestnuts with Liquids contain similar levels of Iron per 300 calories.
• 300 calories of Canned Chinese Waterchestnuts with Liquids lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Watercress have 17.4 times more Omega 3 and 11.9 times more Protein than Canned Chinese Waterchestnuts with Liquids.
• While 300 kcal of Canned Chinese Waterchestnuts Solids and Liquids contain 2.1 times more Carbohydrate and 2.7 times more Sugars than Raw Watercress.
• Both Watercress and Canned Chinese Waterchestnuts with Liquids offer comparable quantities of Energy and Fiber per 300 calories.
• 300 calories of Canned Chinese Waterchestnuts with Liquids provide inadequate amounts of Omega 3
• Both Raw Watercress as well as Canned Chinese Waterchestnuts Solids and Liquids provide inadequate amounts of Omega 6 in 300 calories.