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

Macros Ratio

	Protein	Fat	Carbs
Chinese Waterchestnuts	5%	1%	94%
Cooked Frozen Mixed Vegetables	18%	2%	80%

Macro Nutrients

	Chinese Waterchestnuts	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Energy	4.74% 137kcal	3.18% 92kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	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	26% 34g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	9.4% 6.8g	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	11% 4.25g	16.4% 6.24g	38g per day for Men 19-50 years
Protein	3.54% 2g	7.24% 4.05g	56g per day for Men 19-50 years

Vitamins

	Chinese Waterchestnuts	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	16.5% 0.2mg	8.4% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22% 0.28mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	7.54% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	4.3% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.8% 0.46mg	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	5.67% 22.7μg	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	6.3% 5.67mg	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	11.3% 1.7mg	3.6% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Waterchestnuts	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	51.3% 0.46mg	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	1.06% 0.085mg	14.5% 1.16mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	20.4% 0.47mg	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	12.8% 89.3mg	10.3% 72.3mg	700mg per day for Men 19-50 years
Potassium	24.3% 828mg	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	1.32% 20mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	6.44% 0.71mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	2.8% 104g	3.2% 118g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Chinese Waterchestnuts 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 Chinese Waterchestnuts vs Cooked Frozen Mixed Vegetables:

• 5 ounces of Chinese Waterchestnuts have 2 times more Vitamin B1, 1.7 times more Vitamin B2, 3.2 times more Vitamin B5, 4.4 times more Vitamin B6, 1.3 times more Vitamin C and 3.2 times more Vitamin E than Cooked Frozen Mixed Vegetables.
• While 5 oz of Boiled and Drained Frozen Mixed Vegetables contain more Vitamin A and 78.3 times more Vitamin K than Raw Chinese Waterchestnuts.
• Both Chinese Waterchestnuts and Cooked Frozen Mixed Vegetables provide similar amounts of Vitamin B3 and Vitamin B9 per five ounces.
• 5 ounces of Chinese Waterchestnuts have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Chinese Waterchestnuts 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 Chinese Waterchestnuts vs Cooked Frozen Mixed Vegetables:

• 5 ounces of Chinese Waterchestnuts have 3.9 times more Copper, 1.2 times more Phosphorus and 3.5 times more Potassium than Cooked Frozen Mixed Vegetables.
• While 5 oz of Boiled and Drained Frozen Mixed Vegetables contain 2.3 times more Calcium, 13.7 times more Iron and 2.5 times more Sodium than Raw Chinese Waterchestnuts.
• Both Chinese Waterchestnuts and Cooked Frozen Mixed Vegetables contain similar levels of Magnesium, Manganese and Zinc per five ounces.
• 5 ounces of Chinese Waterchestnuts lack sufficient amounts of Calcium and Iron
• Both Raw Chinese Waterchestnuts 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 ounces of Chinese Waterchestnuts have 1.5 times more Energy, 1.8 times more Carbohydrate and 1.5 times more Sugars than Cooked Frozen Mixed Vegetables.
• While 5 oz of Boiled and Drained Frozen Mixed Vegetables contain 1.5 times more Fiber and 2 times more Protein than Raw Chinese Waterchestnuts.
• Both Raw Chinese Waterchestnuts as well as Boiled and Drained Frozen Mixed Vegetables provide inadequate amounts of Omega 3 and Omega 6 in five ounces.