Comparing Nutrients in 500 calories Frozen Mixed Vegetables VS Canned Chinese Waterchestnuts with Liquids

Weight per 500 calories

• Frozen Mixed Vegetables: 694g
• Canned Chinese Waterchestnuts with Liquids: 1000g

Frozen Mixed Vegetables have 1.4 times more energy per 100g than Canned Chinese Waterchestnuts with Liquids. It has average energy density when compared to other foods. Canned Chinese Waterchestnuts Solids and Liquids having low energy density.

Discover which food has more nutrients per 500 calories - Frozen Mixed Vegetables or Canned Chinese Waterchestnuts with Liquids?

Macros Ratio

	Protein	Fat	Carbs
Frozen Mixed Vegetables	19%	7%	74%
Canned Chinese Waterchestnuts with Liquids	7%	1%	92%

Macro Nutrients

	Frozen Mixed Vegetables	Canned Chinese Waterchestnuts with Liquids	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.72% 3.6g	0.62% 0.6g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	27.3% 0.44g	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	7.07% 1.2g	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 94g	95% 123g	130g per day for Men 19-50 years
Sugars	NA	34% 24.6g	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	73% 27.8g	65.8% 25g	38g per day for Men 19-50 years
Protein	41.3% 23g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Mixed Vegetables	Canned Chinese Waterchestnuts with Liquids	Recommended Dietary Allowance
Vitamin A	196% 1764μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	70.6% 0.85mg	9.17% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.3% 8.7mg	22.5% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	44.2% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.3% 0.67mg	122% 1.6mg	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	50.3% 201μg	15% 60μg	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	80.2% 72.2mg	14.4% 13mg	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	NA	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Mixed Vegetables	Canned Chinese Waterchestnuts with Liquids	Recommended Dietary Allowance
Calcium	17.4% 174mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	71.8% 0.65mg	111% 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	82.5% 6.6mg	109% 8.7mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	73.7% 1.7mg	70% 1.6mg	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	58.5% 410mg	27% 190mg	700mg per day for Men 19-50 years
Potassium	43.3% 1472mg	34.7% 1180mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	21.8% 326mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.13mg	34.5% 3.8mg	11mg per day for Men 19-50 years
Water	15.4% 570g	23.4% 864g	3700g per day for Men 19-50 years

Frozen Mixed Vegetables VS Canned Chinese Waterchestnuts With Liquids Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Mixed Vegetables or Canned Chinese Waterchestnuts with Liquids?

Lets compare vitamin content per 500 calories of Frozen Mixed Vegetables vs Canned Chinese Waterchestnuts with Liquids:

• 500 calories of Frozen Mixed Vegetables have more Vitamin A, 7.7 times more Vitamin B1, 2.5 times more Vitamin B2, 2.4 times more Vitamin B3, 3.4 times more Vitamin B9 and 5.6 times more Vitamin C than Canned Chinese Waterchestnuts with Liquids.
• While 500 kcal of Canned Chinese Waterchestnuts Solids and Liquids contain 2 times more Vitamin B5 and 2.4 times more Vitamin B6 than Frozen Mixed Vegetables, Unprepared.
• 500 calories of Canned Chinese Waterchestnuts with Liquids have insufficient amounts of Vitamin A and Vitamin B1
• Both Frozen Mixed Vegetables, Unprepared as well as Canned Chinese Waterchestnuts Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Frozen Mixed Vegetables vs Canned Chinese Waterchestnuts with Liquids:

• 500 calories of Frozen Mixed Vegetables have 4.3 times more Calcium, 3.3 times more Magnesium, 2.2 times more Phosphorus, 1.2 times more Potassium and 4.1 times more Sodium than Canned Chinese Waterchestnuts with Liquids.
• While 500 kcal of Canned Chinese Waterchestnuts Solids and Liquids contain 1.5 times more Copper, 1.3 times more Iron, 2.5 times more Selenium and 1.5 times more Water than Frozen Mixed Vegetables, Unprepared.
• Both Frozen Mixed Vegetables and Canned Chinese Waterchestnuts with Liquids contain similar levels of Manganese and Zinc per 500 calories.
• 500 calories of Frozen Mixed Vegetables lack sufficient amounts of Selenium
• 500 calories of Canned Chinese Waterchestnuts with Liquids lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Mixed Vegetables have 7.3 times more Omega 3 and 2.6 times more Protein than Canned Chinese Waterchestnuts with Liquids.
• While 500 kcal of Canned Chinese Waterchestnuts Solids and Liquids contain 1.3 times more Carbohydrate than Frozen Mixed Vegetables, Unprepared.
• Both Frozen Mixed Vegetables and Canned Chinese Waterchestnuts with Liquids offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Canned Chinese Waterchestnuts with Liquids provide inadequate amounts of Omega 3
• Both Frozen Mixed Vegetables, Unprepared as well as Canned Chinese Waterchestnuts Solids and Liquids provide inadequate amounts of Omega 6 in 500 calories.