Comparing Nutrients in 5 ounces Canned Chinese Waterchestnuts with Liquids VS Cooked Frozen Mixed Vegetables

Macros Ratio

	Protein	Fat	Carbs
Canned Chinese Waterchestnuts with Liquids	7%	1%	92%
Cooked Frozen Mixed Vegetables	18%	2%	80%

Macro Nutrients

	Canned Chinese Waterchestnuts with Liquids	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Energy	2.44% 71kcal	3.18% 92kcal	2900kcal per day for Men 19-50 years
Fat	0.088% 0.085g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.071% 0.023g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	0.53% 0.009g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	0.16% 0.027g	0.44% 0.075g	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	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	6.1% 4.42g	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	16.4% 6.24g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	7.24% 4.05g	56g per day for Men 19-50 years

Vitamins

	Canned Chinese Waterchestnuts with Liquids	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Vitamin A	0% 0μg	33.7% 303μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.3% 0.016mg	8.4% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.6% 0.034mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.2% 0.51mg	7.54% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.27% 0.31mg	4.3% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.3% 0.23mg	8.07% 0.1mg	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	6.73% 27μg	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	5.04% 4.54mg	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	4.72% 0.71mg	3.6% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.24% 0.28μg	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Chinese Waterchestnuts with Liquids	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Calcium	0.57% 5.67mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	13% 0.12mg	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	14.5% 1.16mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	9.92% 0.23mg	23.4% 0.54mg	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	10.3% 72.3mg	700mg per day for Men 19-50 years
Potassium	4.9% 167mg	7.05% 240mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	0.76% 11.3mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Chinese Waterchestnuts with Liquids VS Cooked Frozen Mixed Vegetables per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Chinese Waterchestnuts with Liquids versus 5 oz of Cooked Frozen Mixed Vegetables 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 Cooked Frozen Mixed Vegetables:

• 5 ounces of Canned Chinese Waterchestnuts with Liquids have 1.5 times more Vitamin B5, 2.1 times more Vitamin B6 and 1.3 times more Vitamin E than Cooked Frozen Mixed Vegetables.
• While 5 oz of Boiled and Drained Frozen Mixed Vegetables contain more Vitamin A, 6.5 times more Vitamin B1, 5 times more Vitamin B2, 2.4 times more Vitamin B3, 3.2 times more Vitamin B9, 2.5 times more Vitamin C and 117.5 times more Vitamin K than Canned Chinese Waterchestnuts Solids and Liquids.
• 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 Canned Chinese Waterchestnuts Solids and Liquids as well as Boiled and Drained Frozen Mixed Vegetables have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Chinese Waterchestnuts with Liquids vs Cooked Frozen Mixed Vegetables:

• 5 ounces of Canned Chinese Waterchestnuts with Liquids have 1.2 times more Copper than Cooked Frozen Mixed Vegetables.
• While 5 oz of Boiled and Drained Frozen Mixed Vegetables contain 6.3 times more Calcium, 4.4 times more Magnesium, 2.4 times more Manganese, 2.7 times more Phosphorus, 1.4 times more Potassium, 4.4 times more Sodium and 1.3 times more Zinc than Canned Chinese Waterchestnuts Solids and Liquids.
• Both Canned Chinese Waterchestnuts with Liquids and Cooked Frozen Mixed Vegetables contain similar levels of Iron and Water per five ounces.
• 5 ounces of Canned Chinese Waterchestnuts with Liquids lack sufficient amounts of Calcium and Magnesium
• Both Canned Chinese Waterchestnuts Solids and Liquids as well as Boiled and Drained Frozen Mixed Vegetables lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled and Drained Frozen Mixed Vegetables contain 1.3 times more Energy, 1.3 times more Sugars, 1.8 times more Fiber and 3.3 times more Protein than Canned Chinese Waterchestnuts Solids and Liquids.
• Both Canned Chinese Waterchestnuts with Liquids and Cooked Frozen Mixed Vegetables offer comparable quantities of Carbohydrate per five ounces.
• 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 Boiled and Drained Frozen Mixed Vegetables provide inadequate amounts of Omega 3 and Omega 6 in five ounces.