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

Weight per 500 calories

• Canned Chinese Waterchestnuts with Liquids: 1000g
• Watercress: 4546g

Canned Chinese Waterchestnuts with Liquids have 4.5 times more energy per 100g than Watercress. It has low energy density when compared to other foods. Raw Watercress having very low energy density.

Which food has more nutrients per 500 calories - Canned Chinese Waterchestnuts with Liquids or Watercress?

Macros Ratio

	Protein	Fat	Carbs
Canned Chinese Waterchestnuts with Liquids	7%	1%	92%
Watercress	60%	6%	34%

Macro Nutrients

	Canned Chinese Waterchestnuts with Liquids	Watercress	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	4.7% 4.55g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	3.84% 1.23g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	65.3% 1.05g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	3.2% 0.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	45% 58.6g	130g per day for Men 19-50 years
Sugars	34% 24.6g	12.5% 9.1g	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	60% 22.7g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	187% 105g	56g per day for Men 19-50 years

Vitamins

	Canned Chinese Waterchestnuts with Liquids	Watercress	Recommended Dietary Allowance
Vitamin A	0% 0μg	808% 7273μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.17% 0.11mg	341% 4.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	420% 5.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.5% 3.6mg	57% 9.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.2% 2.2mg	282% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	451% 5.86mg	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	102% 409μg	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	2172% 1955mg	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	303% 45.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	9470% 11364μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Chinese Waterchestnuts with Liquids	Watercress	Recommended Dietary Allowance
Calcium	4% 40mg	545% 5455mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	389% 3.5mg	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	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	227% 955mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	482% 11mg	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	390% 2727mg	700mg per day for Men 19-50 years
Potassium	34.7% 1180mg	441% 15000mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	74.4% 41μg	55μg per day for Men 19-50 years
Sodium	5.33% 80mg	124% 1864mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	23.4% 864g	117% 4323g	3700g per day for Men 19-50 years

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

• Raw Watercress contain more Vitamin A, 37.2 times more Vitamin B1, 22.7 times more Vitamin B2, 2.5 times more Vitamin B3, 6.4 times more Vitamin B5, 3.7 times more Vitamin B6, 6.8 times more Vitamin B9, 150.3 times more Vitamin C, 9.1 times more Vitamin E and 5681.8 times more Vitamin K than Canned Chinese Waterchestnuts Solids and Liquids.
• Both Canned Chinese Waterchestnuts Solids and Liquids as well as Raw Watercress have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Raw Watercress contain 136.4 times more Calcium, 3.5 times more Copper, 19.1 times more Magnesium, 6.9 times more Manganese, 14.4 times more Phosphorus, 12.7 times more Potassium, 5.8 times more Selenium, 23.3 times more Sodium, 1.3 times more Zinc and 5 times more Water than Canned Chinese Waterchestnuts Solids and Liquids.
• Both Canned Chinese Waterchestnuts Solids and Liquids and Raw Watercress have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Chinese Waterchestnuts Solids and Liquids have 2.1 times more Carbohydrate and 2.7 times more Sugars than Raw Watercress.
• While Raw Watercress contain 17.4 times more Omega 3 and 11.9 times more Protein than Canned Chinese Waterchestnuts Solids and Liquids.
• Both Canned Chinese Waterchestnuts Solids and Liquids and Raw Watercress have similar amounts of Energy and Fiber per 500 kcal.
• Both Canned Chinese Waterchestnuts Solids and Liquids as well as Raw Watercress have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.