Comparing Nutrients in 5 ounces Canned Chinese Waterchestnuts with Liquids VS Oranges with Peel

Macros Ratio

	Protein	Fat	Carbs
Canned Chinese Waterchestnuts with Liquids	7%	1%	92%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Canned Chinese Waterchestnuts with Liquids	Oranges with Peel	Recommended Dietary Allowance
Energy	2.44% 71kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0.088% 0.085g	0.44% 0.43g	97g per day for Men 19-50 years
Saturated Fat	0.071% 0.023g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	0.53% 0.009g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.16% 0.027g	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.4% 17.4g	17% 22g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	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	9.33% 3.54g	16.8% 6.38g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Canned Chinese Waterchestnuts with Liquids	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.05% 18.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.3% 0.016mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.6% 0.034mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.2% 0.51mg	4.43% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.27% 0.31mg	9.36% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.3% 0.23mg	10% 0.13mg	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	2.13% 8.5μg	10.6% 42.5μg	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	2.05% 1.84mg	112% 101mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.72% 0.71mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.24% 0.28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Chinese Waterchestnuts with Liquids	Oranges with Peel	Recommended Dietary Allowance
Calcium	0.57% 5.67mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	8.98% 0.081mg	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	15.4% 1.23mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	9.92% 0.23mg	NA	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	3.85% 27mg	4.45% 31mg	700mg per day for Men 19-50 years
Potassium	4.9% 167mg	8.17% 278mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.76% 11.3mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.15% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Chinese Waterchestnuts with Liquids VS Oranges with Peel per 5 oz

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

Lets compare vitamin content per 5 ounces of Canned Chinese Waterchestnuts with Liquids vs Oranges with Peel :

• 5 ounces of Canned Chinese Waterchestnuts with Liquids have 1.7 times more Vitamin B6 than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 9.1 times more Vitamin B1, 2.1 times more Vitamin B2, 1.4 times more Vitamin B3, 1.5 times more Vitamin B5, 5 times more Vitamin B9 and 54.6 times more Vitamin C than Canned Chinese Waterchestnuts Solids and Liquids.
• 5 ounces of Canned Chinese Waterchestnuts with Liquids have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B9 and Vitamin C
• Both Canned Chinese Waterchestnuts Solids and Liquids as well as Raw Oranges with Peel have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Canned Chinese Waterchestnuts with Liquids vs Oranges with Peel :

• 5 ounces of Canned Chinese Waterchestnuts with Liquids have 1.8 times more Copper and 3.5 times more Zinc than Oranges with Peel .
• While 5 oz of Raw Oranges with Peel contain 17.5 times more Calcium, 2.8 times more Magnesium and 1.7 times more Potassium than Canned Chinese Waterchestnuts Solids and Liquids.
• Both Canned Chinese Waterchestnuts with Liquids and Oranges with Peel contain similar levels of Iron, Phosphorus and Water per five ounces.
• 5 ounces of Canned Chinese Waterchestnuts with Liquids lack sufficient amounts of Calcium and Magnesium
• 5 ounces of Oranges with Peel lack sufficient amounts of Zinc
• Both Canned Chinese Waterchestnuts Solids and Liquids as well as Raw Oranges with Peel lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Oranges with Peel contain 1.3 times more Energy, 1.3 times more Carbohydrate, 1.8 times more Fiber and 1.5 times more Protein than Canned Chinese Waterchestnuts Solids and Liquids.
• 5 ounces of Canned Chinese Waterchestnuts with Liquids provide inadequate amounts of Energy and Protein
• Both Canned Chinese Waterchestnuts Solids and Liquids as well as Raw Oranges with Peel provide inadequate amounts of Omega 3 and Omega 6 in five ounces.