Comparing Nutrients in 500 calories Canned Chinese Waterchestnuts with Liquids VS Toasted Sunflower Seeds

Weight per 500 calories

• Canned Chinese Waterchestnuts with Liquids: 1000g
• Toasted Sunflower Seeds: 80.8g

Toasted Sunflower Seed Kernels no Salt have 12.4 times more energy per unit of mass than Canned Chinese Waterchestnuts Solids and Liquids, which is very high 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 Toasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Canned Chinese Waterchestnuts with Liquids	7%	1%	92%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Canned Chinese Waterchestnuts with Liquids	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	47.3% 46g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	178% 30.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	12.8% 16.6g	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	24.4% 9.3g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Canned Chinese Waterchestnuts with Liquids	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.17% 0.11mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.5% 3.6mg	21% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.2% 2.2mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	50% 0.65mg	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	48% 192μg	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	1.26% 1.13mg	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	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	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4% 40mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	165% 1.5mg	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	68.8% 5.5mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	74.2% 1.7mg	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	134% 935mg	700mg per day for Men 19-50 years
Potassium	34.7% 1180mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	NA	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	0.16% 2.42mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	39% 4.3mg	11mg per day for Men 19-50 years
Water	23.4% 864g	0.022% 0.81g	3700g per day for Men 19-50 years

Canned Chinese Waterchestnuts With Liquids VS Toasted Sunflower Seeds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Chinese Waterchestnuts with Liquids or Toasted Sunflower Seeds?

Lets compare vitamin content per 500 calories of Canned Chinese Waterchestnuts with Liquids vs Toasted Sunflower Seeds:

• 500 calories of Canned Chinese Waterchestnuts with Liquids have 2.4 times more Vitamin B6 and 11.5 times more Vitamin C than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 2.4 times more Vitamin B1, 2.6 times more Vitamin B5 and 3.2 times more Vitamin B9 than Canned Chinese Waterchestnuts Solids and Liquids.
• Both Canned Chinese Waterchestnuts with Liquids and Toasted Sunflower Seeds provide similar amounts of Vitamin B2 and Vitamin B3 per 500 calories.
• 500 calories of Canned Chinese Waterchestnuts with Liquids have insufficient amounts of Vitamin B1
• 500 calories of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Canned Chinese Waterchestnuts Solids and Liquids as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Chinese Waterchestnuts with Liquids vs Toasted Sunflower Seeds:

• 500 calories of Canned Chinese Waterchestnuts with Liquids have 1.6 times more Iron, 3 times more Potassium and 1069.9 times more Water than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 1.5 times more Copper, 2.1 times more Magnesium and 4.9 times more Phosphorus than Canned Chinese Waterchestnuts Solids and Liquids.
• Both Canned Chinese Waterchestnuts with Liquids and Toasted Sunflower Seeds contain similar levels of Manganese and Zinc per 500 calories.
• Both Canned Chinese Waterchestnuts Solids and Liquids as well as Toasted Sunflower Seed Kernels no Salt lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Chinese Waterchestnuts with Liquids have 7.4 times more Carbohydrate and 2.7 times more Fiber than Toasted Sunflower Seeds.
• While 500 kcal of Toasted Sunflower Seed Kernels no Salt contain 76.5 times more Fat, 30.1 times more Saturated Fat, 159 times more Omega 6 and 1.6 times more Protein than Canned Chinese Waterchestnuts Solids and Liquids.
• Both Canned Chinese Waterchestnuts with Liquids and Toasted Sunflower Seeds offer comparable quantities of Energy per 500 calories.
• 500 calories of Canned Chinese Waterchestnuts with Liquids provide inadequate amounts of Omega 6
• Both Canned Chinese Waterchestnuts Solids and Liquids as well as Toasted Sunflower Seed Kernels no Salt provide inadequate amounts of Omega 3 in 500 calories.