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

Macros Ratio

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

Macro Nutrients

	Boiled Waxgourd	Canned Chinese Waterchestnuts with Liquids	Recommended Dietary Allowance
Energy	0.68% 20kcal	2.44% 71kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.088% 0.085g	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% 0g	0.53% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.73% 0.12g	0.16% 0.027g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.3% 4.3g	13.4% 17.4g	130g per day for Men 19-50 years
Sugars	2.3% 1.67g	4.8% 3.5g	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	3.73% 1.4g	9.33% 3.54g	38g per day for Men 19-50 years
Protein	1% 0.57g	2.23% 1.25g	56g per day for Men 19-50 years

Vitamins

	Boiled Waxgourd	Canned Chinese Waterchestnuts with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	1.3% 0.016mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.11% 0.001mg	2.6% 0.034mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.4% 0.54mg	3.2% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.43% 0.17mg	6.27% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.5% 0.045mg	17.3% 0.23mg	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	1.4% 5.67μg	2.13% 8.5μg	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	16.5% 15mg	2.05% 1.84mg	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	0.76% 0.11mg	4.72% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	0.24% 0.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Waxgourd	Canned Chinese Waterchestnuts with Liquids	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	0.57% 5.67mg	1000mg per day for Men 19-50 years
Copper	3.46% 0.031mg	15.7% 0.14mg	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	6.73% 0.54mg	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	1.7% 7.1mg	420mg per day for Men 19-50 years
Manganese	3.45% 0.079mg	9.92% 0.23mg	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	3.44% 24mg	3.85% 27mg	700mg per day for Men 19-50 years
Potassium	0.21% 7.1mg	4.9% 167mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	10% 152mg	0.76% 11.3mg	1500mg per day for Men 19-50 years
Zinc	7.6% 0.84mg	4.9% 0.54mg	11mg per day for Men 19-50 years
Water	3.7% 136g	3.3% 122g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Boiled Waxgourd have 3.1 times more Vitamin B1, 8.1 times more Vitamin C and 14 times more Vitamin K than Canned Chinese Waterchestnuts with Liquids.
• While 5 oz of Canned Chinese Waterchestnuts Solids and Liquids contain 1.8 times more Vitamin B5, 5 times more Vitamin B6 and 6.3 times more Vitamin E than Boiled and Drained Waxgourd.
• Both Boiled Waxgourd and Canned Chinese Waterchestnuts with Liquids provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Boiled Waxgourd have insufficient amounts of Vitamin E
• 5 ounces of Canned Chinese Waterchestnuts with Liquids have insufficient amounts of Vitamin B1, Vitamin C and Vitamin K
• Both Boiled and Drained Waxgourd as well as Canned Chinese Waterchestnuts Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Boiled Waxgourd have 2 times more Magnesium, 13.4 times more Sodium and 1.6 times more Zinc than Canned Chinese Waterchestnuts with Liquids.
• While 5 oz of Canned Chinese Waterchestnuts Solids and Liquids contain 4.5 times more Copper, 2.3 times more Iron, 2.9 times more Manganese and 23.6 times more Potassium than Boiled and Drained Waxgourd.
• Both Boiled Waxgourd and Canned Chinese Waterchestnuts with Liquids contain similar levels of Phosphorus and Water per five ounces.
• 5 ounces of Boiled Waxgourd lack sufficient amounts of Potassium
• 5 ounces of Canned Chinese Waterchestnuts with Liquids lack sufficient amounts of Magnesium
• Both Boiled and Drained Waxgourd as well as Canned Chinese Waterchestnuts Solids and Liquids lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Canned Chinese Waterchestnuts Solids and Liquids contain 4 times more Carbohydrate, 2.1 times more Sugars and 2.5 times more Fiber than Boiled and Drained Waxgourd.
• Both Boiled and Drained Waxgourd as well as Canned Chinese Waterchestnuts Solids and Liquids provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein in five ounces.