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

Macros Ratio

	Protein	Fat	Carbs
Canned Chinese Waterchestnuts with Liquids	7%	1%	92%
Waxgourd	10%	12%	78%

Macro Nutrients

	Canned Chinese Waterchestnuts with Liquids	Waxgourd	Recommended Dietary Allowance
Energy	2.44% 71kcal	0.64% 18.4kcal	2900kcal per day for Men 19-50 years
Fat	0.088% 0.085g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.071% 0.023g	0.071% 0.023g	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	0.73% 0.12g	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	3.27% 4.25g	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	11% 4.1g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	1% 0.57g	56g per day for Men 19-50 years

Vitamins

	Canned Chinese Waterchestnuts with Liquids	Waxgourd	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	4.72% 0.057mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.6% 0.034mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.2% 0.51mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.27% 0.31mg	3.77% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.3% 0.23mg	3.8% 0.05mg	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	1.77% 7.1μg	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	20.5% 18.4mg	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	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	Waxgourd	Recommended Dietary Allowance
Calcium	0.57% 5.67mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	3.62% 0.033mg	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	7.1% 0.57mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	9.92% 0.23mg	3.57% 0.082mg	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	3.85% 27mg	700mg per day for Men 19-50 years
Potassium	4.9% 167mg	0.25% 8.5mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	0.76% 11.3mg	10.5% 157mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	7.86% 0.86mg	11mg per day for Men 19-50 years
Water	3.3% 122g	3.7% 136g	3700g per day for Men 19-50 years

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

• Canned Chinese Waterchestnuts Solids and Liquids have 1.7 times more Vitamin B5 and 4.5 times more Vitamin B6 than Raw Waxgourd.
• While Raw Waxgourd contains 3.6 times more Vitamin B1, 4.6 times more Vitamin B2 and 10 times more Vitamin C than Canned Chinese Waterchestnuts Solids and Liquids.
• Both Canned Chinese Waterchestnuts Solids and Liquids and Raw Waxgourd have similar amounts of Vitamin B3 and Vitamin B9 per 5 oz.
• Both Canned Chinese Waterchestnuts Solids and Liquids as well as Raw Waxgourd have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Canned Chinese Waterchestnuts Solids and Liquids have 4.3 times more Copper, 2.2 times more Iron, 2.8 times more Manganese, 19.7 times more Potassium and 3.5 times more Selenium than Raw Waxgourd.
• While Raw Waxgourd contains 4.8 times more Calcium, 2 times more Magnesium, 13.9 times more Sodium and 1.6 times more Zinc than Canned Chinese Waterchestnuts Solids and Liquids.
• Both Canned Chinese Waterchestnuts Solids and Liquids and Raw Waxgourd have similar amounts of Phosphorus and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned Chinese Waterchestnuts Solids and Liquids have 3.8 times more Energy, 4.1 times more Carbohydrate and 2.2 times more Protein than Raw Waxgourd.
• Both Canned Chinese Waterchestnuts Solids and Liquids and Raw Waxgourd have similar amounts of Fiber per 5 oz.
• Both Canned Chinese Waterchestnuts Solids and Liquids as well as Raw Waxgourd have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.