Comparing Nutrients in 500 calories Canned Chinese Waterchestnuts with Liquids VS Vinespinach

Weight per 500 calories

• Canned Chinese Waterchestnuts with Liquids: 1000g
• Vinespinach: 2632g

Canned Chinese Waterchestnuts with Liquids have 2.6 times more energy per 100g than Vinespinach. It has low energy density when compared to other foods. Raw Vinespinach having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Chinese Waterchestnuts with Liquids	7%	1%	92%
Vinespinach	31%	11%	58%

Macro Nutrients

	Canned Chinese Waterchestnuts with Liquids	Vinespinach	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	8.14% 7.9g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	NA	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	NA	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	69% 89.5g	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	NA	38g per day for Men 19-50 years
Protein	15.7% 8.8g	84.6% 47.4g	56g per day for Men 19-50 years

Vitamins

	Canned Chinese Waterchestnuts with Liquids	Vinespinach	Recommended Dietary Allowance
Vitamin A	0% 0μg	1170% 10526μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.17% 0.11mg	110% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	314% 4.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.5% 3.6mg	82.2% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.2% 2.2mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	486% 6.3mg	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	921% 3684μg	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	2982% 2684mg	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	Vinespinach	Recommended Dietary Allowance
Calcium	4% 40mg	287% 2868mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	313% 2.8mg	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	395% 31.6mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	407% 1711mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	841% 19.3mg	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	195% 1368mg	700mg per day for Men 19-50 years
Potassium	34.7% 1180mg	395% 13421mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	38.3% 21μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	42% 632mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	103% 11.3mg	11mg per day for Men 19-50 years
Water	23.4% 864g	66.2% 2450g	3700g per day for Men 19-50 years

Canned Chinese Waterchestnuts With Liquids VS Vinespinach Nutrients Per 500 Kcal

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

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

• 500 calories of Canned Chinese Waterchestnuts with Liquids have 1.6 times more Vitamin B5 than Vinespinach.
• While 500 kcal of Raw Vinespinach contain more Vitamin A, 12 times more Vitamin B1, 17 times more Vitamin B2, 3.7 times more Vitamin B3, 4 times more Vitamin B6, 61.4 times more Vitamin B9 and 206.5 times more Vitamin C than Canned Chinese Waterchestnuts Solids and Liquids.
• 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 Vinespinach have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 kcal of Raw Vinespinach contain 71.7 times more Calcium, 2.8 times more Copper, 3.6 times more Iron, 34.2 times more Magnesium, 12 times more Manganese, 7.2 times more Phosphorus, 11.4 times more Potassium, 3 times more Selenium, 7.9 times more Sodium, 3 times more Zinc and 2.8 times more Water than Canned Chinese Waterchestnuts Solids and Liquids.
• 500 calories of Canned Chinese Waterchestnuts with Liquids lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Chinese Waterchestnuts with Liquids have 1.4 times more Carbohydrate than Vinespinach.
• While 500 kcal of Raw Vinespinach contain 5.4 times more Protein than Canned Chinese Waterchestnuts Solids and Liquids.
• Both Canned Chinese Waterchestnuts with Liquids and Vinespinach offer comparable quantities of Energy per 500 calories.