Comparing Nutrients in 500 calories Chinese Waterchestnuts VS Vinespinach

Weight per 500 calories

• Chinese Waterchestnuts: 516g
• Vinespinach: 2632g

Chinese Waterchestnuts have 5.1 times more energy per 100g than Vinespinach. It has average energy density when compared to other foods. Raw Vinespinach having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Chinese Waterchestnuts	5%	1%	94%
Vinespinach	31%	11%	58%

Macro Nutrients

	Chinese Waterchestnuts	Vinespinach	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.52g	8.14% 7.9g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	NA	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	NA	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.16g	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% 24.7g	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	40.7% 15.5g	NA	38g per day for Men 19-50 years
Protein	13% 7.2g	84.6% 47.4g	56g per day for Men 19-50 years

Vitamins

	Chinese Waterchestnuts	Vinespinach	Recommended Dietary Allowance
Vitamin A	0% 0μg	1170% 10526μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	110% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.3% 1.03mg	314% 4.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.15mg	82.2% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.4% 2.47mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	130% 1.7mg	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	20.6% 82.5μg	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	23% 20.6mg	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	41.2% 6.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.3% 1.55μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Waterchestnuts	Vinespinach	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	287% 2868mg	1000mg per day for Men 19-50 years
Copper	187% 1.7mg	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	3.87% 0.31mg	395% 31.6mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	407% 1711mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	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	46.4% 325mg	195% 1368mg	700mg per day for Men 19-50 years
Potassium	88.5% 3010mg	395% 13421mg	3400mg per day for Men 19-50 years
Selenium	6.56% 3.6μg	38.3% 21μg	55μg per day for Men 19-50 years
Sodium	4.8% 72mg	42% 632mg	1500mg per day for Men 19-50 years
Zinc	23.4% 2.58mg	103% 11.3mg	11mg per day for Men 19-50 years
Water	10.2% 379g	66.2% 2450g	3700g per day for Men 19-50 years

Chinese Waterchestnuts VS Vinespinach Nutrients Per 500 Kcal

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

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

• 500 calories of Chinese Waterchestnuts have 1.8 times more Vitamin B5 than Vinespinach.
• While 500 kcal of Raw Vinespinach contain more Vitamin A, 1.8 times more Vitamin B1, 4 times more Vitamin B2, 2.6 times more Vitamin B3, 3.7 times more Vitamin B6, 44.7 times more Vitamin B9 and 130.2 times more Vitamin C than Raw Chinese Waterchestnuts.
• 500 calories of Chinese Waterchestnuts have insufficient amounts of Vitamin A
• Both Raw Chinese Waterchestnuts as well as Raw Vinespinach have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Chinese Waterchestnuts vs Vinespinach:

• 500 kcal of Raw Vinespinach contain 50.6 times more Calcium, 1.7 times more Copper, 102.1 times more Iron, 15.1 times more Magnesium, 11.3 times more Manganese, 4.2 times more Phosphorus, 4.5 times more Potassium, 5.8 times more Selenium, 8.8 times more Sodium, 4.4 times more Zinc and 6.5 times more Water than Raw Chinese Waterchestnuts.
• 500 calories of Chinese Waterchestnuts lack sufficient amounts of Calcium, Iron and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Chinese Waterchestnuts have 1.4 times more Carbohydrate than Vinespinach.
• While 500 kcal of Raw Vinespinach contain 6.6 times more Protein than Raw Chinese Waterchestnuts.
• Both Chinese Waterchestnuts and Vinespinach offer comparable quantities of Energy per 500 calories.