Comparing Nutrients in 5 ounces Chinese Waterchestnuts VS Watercress

Macros Ratio

	Protein	Fat	Carbs
Chinese Waterchestnuts	5%	1%	94%
Watercress	60%	6%	34%

Macro Nutrients

	Chinese Waterchestnuts	Watercress	Recommended Dietary Allowance
Energy	4.74% 137kcal	0.54% 15.6kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	2.04% 0.033g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.045g	0.1% 0.017g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	1.4% 1.83g	130g per day for Men 19-50 years
Sugars	9.4% 6.8g	0.39% 0.28g	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	1.87% 0.71g	38g per day for Men 19-50 years
Protein	3.54% 2g	5.82% 3.26g	56g per day for Men 19-50 years

Vitamins

	Chinese Waterchestnuts	Watercress	Recommended Dietary Allowance
Vitamin A	0% 0μg	25% 227μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	10.6% 0.13mg	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	1.77% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.8% 0.46mg	14% 0.18mg	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	3.2% 12.8μg	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	67.7% 61mg	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	9.45% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.35% 0.43μg	295% 354μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Waterchestnuts	Watercress	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	51.3% 0.46mg	12% 0.11mg	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	3.54% 0.28mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	20.4% 0.47mg	15% 0.35mg	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	12% 85mg	700mg per day for Men 19-50 years
Potassium	24.3% 828mg	13.8% 468mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	6.44% 0.71mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	2.8% 104g	3.64% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Chinese Waterchestnuts VS Watercress per 5 oz

Compare the macro and micronutrient content in 5 oz of Chinese Waterchestnuts versus 5 oz of Watercress to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Chinese Waterchestnuts vs Watercress:

• 5 ounces of Chinese Waterchestnuts have 1.6 times more Vitamin B1, 1.7 times more Vitamin B2, 5 times more Vitamin B3, 1.5 times more Vitamin B5, 2.5 times more Vitamin B6 and 1.8 times more Vitamin B9 than Watercress.
• While 5 oz of Raw Watercress contain more Vitamin A, 10.8 times more Vitamin C and 833.3 times more Vitamin K than Raw Chinese Waterchestnuts.
• Both Chinese Waterchestnuts and Watercress provide similar amounts of Vitamin E per five ounces.
• 5 ounces of Chinese Waterchestnuts have insufficient amounts of Vitamin A and Vitamin K
• 5 ounces of Watercress have insufficient amounts of Vitamin B3
• Both Raw Chinese Waterchestnuts as well as Raw Watercress have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Chinese Waterchestnuts vs Watercress:

• 5 ounces of Chinese Waterchestnuts have 4.2 times more Copper, 1.4 times more Manganese, 1.8 times more Potassium and 4.5 times more Zinc than Watercress.
• While 5 oz of Raw Watercress contain 10.9 times more Calcium, 3.3 times more Iron, 2.9 times more Sodium and 1.3 times more Water than Raw Chinese Waterchestnuts.
• Both Chinese Waterchestnuts and Watercress contain similar levels of Magnesium and Phosphorus per five ounces.
• 5 ounces of Chinese Waterchestnuts lack sufficient amounts of Calcium and Iron
• 5 ounces of Watercress lack sufficient amounts of Zinc
• Both Raw Chinese Waterchestnuts as well as Raw Watercress lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Chinese Waterchestnuts have 8.8 times more Energy, 18.6 times more Carbohydrate, 24 times more Sugars and 6 times more Fiber than Watercress.
• While 5 oz of Raw Watercress contain 1.6 times more Protein than Raw Chinese Waterchestnuts.
• 5 ounces of Watercress provide inadequate amounts of Energy, Carbohydrate and Fiber
• Both Raw Chinese Waterchestnuts as well as Raw Watercress provide inadequate amounts of Omega 3 and Omega 6 in five ounces.