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

Macros Ratio

	Protein	Fat	Carbs
Canned Chinese Waterchestnuts with Liquids	7%	1%	92%
Chinese Waterchestnuts	5%	1%	94%

Macro Nutrients

	Canned Chinese Waterchestnuts with Liquids	Chinese Waterchestnuts	Recommended Dietary Allowance
Energy	2.44% 71kcal	4.74% 137kcal	2900kcal per day for Men 19-50 years
Fat	0.088% 0.085g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.071% 0.023g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	0.53% 0.009g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.16% 0.027g	0.27% 0.045g	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	26% 34g	130g per day for Men 19-50 years
Sugars	4.8% 3.5g	9.4% 6.8g	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	11% 4.25g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	3.54% 2g	56g per day for Men 19-50 years

Vitamins

	Canned Chinese Waterchestnuts with Liquids	Chinese Waterchestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.3% 0.016mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.6% 0.034mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.2% 0.51mg	8.86% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.27% 0.31mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.3% 0.23mg	35.8% 0.46mg	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	5.67% 22.7μg	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	6.3% 5.67mg	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	11.3% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.24% 0.28μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Chinese Waterchestnuts with Liquids	Chinese Waterchestnuts	Recommended Dietary Allowance
Calcium	0.57% 5.67mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	51.3% 0.46mg	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	1.06% 0.085mg	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	20.4% 0.47mg	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	12.8% 89.3mg	700mg per day for Men 19-50 years
Potassium	4.9% 167mg	24.3% 828mg	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	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	6.44% 0.71mg	11mg per day for Men 19-50 years
Water	3.3% 122g	2.8% 104g	3700g per day for Men 19-50 years

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

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

• 5 oz of Raw Chinese Waterchestnuts contain 12.7 times more Vitamin B1, 8.3 times more Vitamin B2, 2.8 times more Vitamin B3, 2.2 times more Vitamin B5, 2.1 times more Vitamin B6, 2.7 times more Vitamin B9, 3.1 times more Vitamin C and 2.4 times more Vitamin E 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 Chinese Waterchestnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in five ounces.

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

• 5 ounces of Canned Chinese Waterchestnuts with Liquids have 14.5 times more Iron than Chinese Waterchestnuts.
• While 5 oz of Raw Chinese Waterchestnuts contain 3.3 times more Copper, 4.4 times more Magnesium, 2.1 times more Manganese, 3.3 times more Phosphorus, 4.9 times more Potassium and 1.3 times more Zinc than Canned Chinese Waterchestnuts Solids and Liquids.
• 5 ounces of Canned Chinese Waterchestnuts with Liquids lack sufficient amounts of Magnesium
• 5 ounces of Chinese Waterchestnuts lack sufficient amounts of Iron
• Both Canned Chinese Waterchestnuts Solids and Liquids as well as Raw Chinese Waterchestnuts lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Chinese Waterchestnuts contain 1.9 times more Energy, 1.9 times more Carbohydrate, 2 times more Sugars and 1.6 times more Protein than Canned Chinese Waterchestnuts Solids and Liquids.
• Both Canned Chinese Waterchestnuts with Liquids and Chinese Waterchestnuts offer comparable quantities of Fiber 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 Raw Chinese Waterchestnuts provide inadequate amounts of Omega 3 and Omega 6 in five ounces.