Comparing Nutrients in 5 ounces Canned Chinese Waterchestnuts with Liquids VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Chinese Waterchestnuts with Liquids	7%	1%	92%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Canned Chinese Waterchestnuts with Liquids	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	2.44% 71kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0.088% 0.085g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	0.071% 0.023g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	0.53% 0.009g	NA	1.6g per day for Men 19-50 years
Omega 6	0.16% 0.027g	NA	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	28.5% 37g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	1.35% 0.98g	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	9.7% 3.7g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	5.6% 3.15g	56g per day for Men 19-50 years

Vitamins

	Canned Chinese Waterchestnuts with Liquids	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.3% 0.016mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.6% 0.034mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.2% 0.51mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.27% 0.31mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.3% 0.23mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.05% 1.84mg	2.68% 2.4mg	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	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	0.57% 5.67mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	NA	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	8.86% 0.71mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	4.9% 167mg	18.8% 638mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	0.76% 11.3mg	28% 422mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	NA	11mg per day for Men 19-50 years
Water	3.3% 122g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Chinese Waterchestnuts with Liquids VS Frozen Roasted Potatoes with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Chinese Waterchestnuts with Liquids versus 5 oz of Frozen Roasted Potatoes with Salt 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 Frozen Roasted Potatoes with Salt:

• Both Canned Chinese Waterchestnuts Solids and Liquids and Frozen Roasted Potatoes with Salt have similar amounts of vitamins per 5 oz
• Both Canned Chinese Waterchestnuts Solids and Liquids as well as Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Canned Chinese Waterchestnuts with Liquids vs Frozen Roasted Potatoes with Salt:

• 5 ounces of Canned Chinese Waterchestnuts with Liquids have 1.7 times more Iron and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 3.8 times more Potassium and 37.3 times more Sodium than Canned Chinese Waterchestnuts Solids and Liquids.
• Both Canned Chinese Waterchestnuts Solids and Liquids as well as Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Chinese Waterchestnuts with Liquids have 3.6 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 5 oz of Frozen Roasted Potatoes with Salt contain 2.5 times more Energy, 2.1 times more Carbohydrate and 2.5 times more Protein than Canned Chinese Waterchestnuts Solids and Liquids.
• Both Canned Chinese Waterchestnuts with Liquids and Frozen Roasted Potatoes with Salt offer comparable quantities of Fiber per five ounces.
• 5 ounces of Canned Chinese Waterchestnuts with Liquids provide inadequate amounts of Energy and Protein