Comparing Nutrients in 500 calories Canned Chinese Waterchestnuts with Liquids VS Oranges with Peel

Weight per 500 calories

• Canned Chinese Waterchestnuts with Liquids: 1000g
• Oranges with Peel: 794g

Raw Oranges with Peel have 1.3 times more energy per unit of mass than Canned Chinese Waterchestnuts Solids and Liquids, which is low in comparison to other foods. Canned Chinese Waterchestnuts with Liquids having low energy density.

Discover which food has more nutrients per 500 calories - Canned Chinese Waterchestnuts with Liquids or Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Canned Chinese Waterchestnuts with Liquids	7%	1%	92%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Canned Chinese Waterchestnuts with Liquids	Oranges with Peel	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	2.45% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	2.05% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	95% 123g	130g per day for Men 19-50 years
Sugars	34% 24.6g	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	65.8% 25g	94% 35.7g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Canned Chinese Waterchestnuts with Liquids	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.17% 0.11mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.5% 3.6mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.2% 2.2mg	52.4% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	56.8% 0.74mg	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	15% 60μg	59.5% 238μg	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	14.4% 13mg	626% 563mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	33.3% 5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Chinese Waterchestnuts with Liquids	Oranges with Peel	Recommended Dietary Allowance
Calcium	4% 40mg	55.6% 556mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	50.3% 0.45mg	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	109% 8.7mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	NA	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	27% 190mg	25% 175mg	700mg per day for Men 19-50 years
Potassium	34.7% 1180mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	23.4% 864g	17.7% 653g	3700g per day for Men 19-50 years

Canned Chinese Waterchestnuts With Liquids VS Oranges With Peel Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Chinese Waterchestnuts with Liquids or Oranges with Peel ?

Lets compare vitamin content per 500 calories of Canned Chinese Waterchestnuts with Liquids vs Oranges with Peel :

• 500 calories of Canned Chinese Waterchestnuts with Liquids have 2.2 times more Vitamin B6 than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain more Vitamin A, 7.2 times more Vitamin B1, 1.7 times more Vitamin B2, 4 times more Vitamin B9 and 43.3 times more Vitamin C than Canned Chinese Waterchestnuts Solids and Liquids.
• Both Canned Chinese Waterchestnuts with Liquids and Oranges with Peel provide similar amounts of Vitamin B3 and Vitamin B5 per 500 calories.
• 500 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 Oranges with Peel have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Canned Chinese Waterchestnuts with Liquids vs Oranges with Peel :

• 500 calories of Canned Chinese Waterchestnuts with Liquids have 2.2 times more Copper, 1.4 times more Iron, 1.3 times more Selenium, 4.4 times more Zinc and 1.3 times more Water than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 13.9 times more Calcium, 2.2 times more Magnesium and 1.3 times more Potassium than Canned Chinese Waterchestnuts Solids and Liquids.
• Both Canned Chinese Waterchestnuts with Liquids and Oranges with Peel contain similar levels of Phosphorus per 500 calories.
• 500 calories of Canned Chinese Waterchestnuts with Liquids lack sufficient amounts of Calcium
• 500 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Oranges with Peel contain 1.4 times more Fiber than Canned Chinese Waterchestnuts Solids and Liquids.
• Both Canned Chinese Waterchestnuts with Liquids and Oranges with Peel offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• Both Canned Chinese Waterchestnuts Solids and Liquids as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.