Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Canned Chinese Waterchestnuts with Liquids

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Canned Chinese Waterchestnuts with Liquids	7%	1%	92%

Macro Nutrients

	Frozen Chopped Broccoli	Canned Chinese Waterchestnuts with Liquids	Recommended Dietary Allowance
Energy	1.27% 37kcal	2.44% 71kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.088% 0.085g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.071% 0.023g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	0.53% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.16% 0.027g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.2% 6.78g	13.4% 17.4g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	4.8% 3.5g	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	1.62% 1.18g	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	% 1.06g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	7.1% 4g	2.23% 1.25g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Canned Chinese Waterchestnuts with Liquids	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	1.3% 0.016mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	2.6% 0.034mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	3.2% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	6.27% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	17.3% 0.23mg	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	23.7% 95μg	2.13% 8.5μg	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	89% 80mg	2.05% 1.84mg	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	11.5% 1.73mg	4.72% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	0.24% 0.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Canned Chinese Waterchestnuts with Liquids	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	0.57% 5.67mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	15.7% 0.14mg	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	14.4% 1.15mg	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	1.7% 7.1mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	9.92% 0.23mg	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	10% 71mg	3.85% 27mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	4.9% 167mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.3% 122g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Canned Chinese Waterchestnuts with Liquids per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Chopped Broccoli versus 5 oz of Canned Chinese Waterchestnuts with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs Canned Chinese Waterchestnuts with Liquids:

• 5 ounces of Frozen Chopped Broccoli have more Vitamin A, 4.8 times more Vitamin B1, 4 times more Vitamin B2, 1.3 times more Vitamin B3, 1.3 times more Vitamin B5, 11.2 times more Vitamin B9, 43.4 times more Vitamin C, 2.4 times more Vitamin E and 405.5 times more Vitamin K than Canned Chinese Waterchestnuts with Liquids.
• Both Frozen Chopped Broccoli and Canned Chinese Waterchestnuts with Liquids provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Canned Chinese Waterchestnuts with Liquids have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B9, Vitamin C and Vitamin K
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Chinese Waterchestnuts Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Canned Chinese Waterchestnuts with Liquids:

• 5 ounces of Frozen Chopped Broccoli have 14 times more Calcium, 3.6 times more Magnesium, 1.8 times more Manganese, 2.6 times more Phosphorus, 1.8 times more Potassium, 4 times more Selenium and 1.3 times more Zinc than Canned Chinese Waterchestnuts with Liquids.
• While 5 oz of Canned Chinese Waterchestnuts Solids and Liquids contain 2.6 times more Copper than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Canned Chinese Waterchestnuts with Liquids contain similar levels of Iron and Water per five ounces.
• 5 ounces of Canned Chinese Waterchestnuts with Liquids lack sufficient amounts of Calcium, Magnesium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Chopped Broccoli have 17.5 times more Omega 3 and 3.2 times more Protein than Canned Chinese Waterchestnuts with Liquids.
• While 5 oz of Canned Chinese Waterchestnuts Solids and Liquids contain 2.6 times more Carbohydrate and 1.8 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Canned Chinese Waterchestnuts with Liquids offer comparable quantities of Fiber per five ounces.
• 5 ounces of Canned Chinese Waterchestnuts with Liquids provide inadequate amounts of Omega 3 and Protein
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Chinese Waterchestnuts Solids and Liquids provide inadequate amounts of Energy and Omega 6 in five ounces.