Comparing Nutrients in 300 calories Watercress VS Chinese Waterchestnuts

Weight per 300 calories

• Watercress: 2727g
• Chinese Waterchestnuts: 309g

Raw Chinese Waterchestnuts have 8.8 times more energy per unit of mass than Raw Watercress, which is average in comparison to other foods. Watercress having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Watercress	60%	6%	34%
Chinese Waterchestnuts	5%	1%	94%

Macro Nutrients

	Watercress	Chinese Waterchestnuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.73g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	0.25% 0.08g	32g per day for Men 19-50 years
Omega 3	39.2% 0.63g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	1.93% 0.33g	0.58% 0.099g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	57% 74g	130g per day for Men 19-50 years
Sugars	7.52% 5.45g	20.5% 15g	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	24.4% 9.28g	38g per day for Men 19-50 years
Protein	112% 62.7g	7.73% 4.33g	56g per day for Men 19-50 years

Vitamins

	Watercress	Chinese Waterchestnuts	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	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	252% 3.27mg	47.6% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.45mg	19.3% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	169% 8.45mg	29.6% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	271% 3.5mg	78% 1mg	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	12.4% 49.5μg	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	13.7% 12.4mg	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	24.7% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5682% 6818μg	0.77% 0.93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watercress	Chinese Waterchestnuts	Recommended Dietary Allowance
Calcium	327% 3273mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	233% 2.1mg	112% 1mg	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	2.3% 0.19mg	8mg per day for Men 19-50 years
Magnesium	136% 573mg	16.2% 68mg	420mg per day for Men 19-50 years
Manganese	289% 6.65mg	44.5% 1.02mg	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	28% 195mg	700mg per day for Men 19-50 years
Potassium	265% 9000mg	53% 1806mg	3400mg per day for Men 19-50 years
Selenium	44.6% 24.5μg	3.94% 2.16μg	55μg per day for Men 19-50 years
Sodium	74.5% 1118mg	2.9% 43.3mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	70% 2594g	6.14% 227g	3700g per day for Men 19-50 years

Watercress VS Chinese Waterchestnuts Nutrients Per 300 Kcal

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

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

• 300 calories of Watercress have more Vitamin A, 5.7 times more Vitamin B1, 5.3 times more Vitamin B2, 1.8 times more Vitamin B3, 5.7 times more Vitamin B5, 3.5 times more Vitamin B6, 5 times more Vitamin B9, 94.8 times more Vitamin C, 7.3 times more Vitamin E and 7348.5 times more Vitamin K than Chinese Waterchestnuts.
• 300 calories of Chinese Waterchestnuts have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Watercress as well as Raw Chinese Waterchestnuts have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Watercress vs Chinese Waterchestnuts:

• 300 calories of Watercress have 96.2 times more Calcium, 2.1 times more Copper, 29.4 times more Iron, 8.4 times more Magnesium, 6.5 times more Manganese, 8.4 times more Phosphorus, 5 times more Potassium, 11.3 times more Selenium, 25.8 times more Sodium, 1.9 times more Zinc and 11.4 times more Water than Chinese Waterchestnuts.
• 300 calories of Chinese Waterchestnuts lack sufficient amounts of Calcium, Iron and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Watercress have 20.3 times more Omega 3, 1.5 times more Fiber and 14.5 times more Protein than Chinese Waterchestnuts.
• While 300 kcal of Raw Chinese Waterchestnuts contain 2.1 times more Carbohydrate and 2.7 times more Sugars than Raw Watercress.
• Both Watercress and Chinese Waterchestnuts offer comparable quantities of Energy per 300 calories.
• 300 calories of Chinese Waterchestnuts provide inadequate amounts of Omega 3
• Both Raw Watercress as well as Raw Chinese Waterchestnuts provide inadequate amounts of Omega 6 in 300 calories.