Comparing Nutrients in 7 ounces Cooked Frozen Mixed Vegetables VS Chinese Waterchestnuts

Macros Ratio

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

Macro Nutrients

	Cooked Frozen Mixed Vegetables	Chinese Waterchestnuts	Recommended Dietary Allowance
Energy	4.45% 129kcal	6.64% 192kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	2.36% 0.038g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	0.37% 0.064g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	36.5% 47.5g	130g per day for Men 19-50 years
Sugars	8.54% 6.2g	13% 9.53g	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	23% 8.73g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	10% 5.68g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Mixed Vegetables	Chinese Waterchestnuts	Recommended Dietary Allowance
Vitamin A	47% 425μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	50% 0.65mg	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	9.43% 37.7μg	7.94% 31.8μg	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	7.06% 6.35mg	8.8% 7.94mg	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	5.03% 0.75mg	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39% 46.6μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Mixed Vegetables	Chinese Waterchestnuts	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	18.3% 0.16mg	72% 0.65mg	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	20.3% 1.63mg	1.5% 0.12mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	32.7% 0.75mg	28.6% 0.66mg	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	14.5% 101mg	18% 125mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	34% 1159mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	4.63% 69.5mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	4.46% 165g	3.94% 146g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Mixed Vegetables VS Chinese Waterchestnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Frozen Mixed Vegetables versus 7 oz of Chinese Waterchestnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Frozen Mixed Vegetables vs Chinese Waterchestnuts:

• 7 ounces of Cooked Frozen Mixed Vegetables have more Vitamin A and 78.3 times more Vitamin K than Chinese Waterchestnuts.
• While 7 oz of Raw Chinese Waterchestnuts contain 2 times more Vitamin B1, 1.7 times more Vitamin B2, 3.2 times more Vitamin B5, 4.4 times more Vitamin B6 and 3.2 times more Vitamin E than Boiled and Drained Frozen Mixed Vegetables.
• Both Cooked Frozen Mixed Vegetables and Chinese Waterchestnuts provide similar amounts of Vitamin B3, Vitamin B9 and Vitamin C per seven ounces.
• 7 ounces of Chinese Waterchestnuts have insufficient amounts of Vitamin A and Vitamin K
• Both Boiled and Drained Frozen Mixed Vegetables as well as Raw Chinese Waterchestnuts have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Mixed Vegetables vs Chinese Waterchestnuts:

• 7 ounces of Cooked Frozen Mixed Vegetables have 2.3 times more Calcium, 13.7 times more Iron and 2.5 times more Sodium than Chinese Waterchestnuts.
• While 7 oz of Raw Chinese Waterchestnuts contain 3.9 times more Copper and 3.5 times more Potassium than Boiled and Drained Frozen Mixed Vegetables.
• Both Cooked Frozen Mixed Vegetables and Chinese Waterchestnuts contain similar levels of Magnesium, Manganese, Phosphorus and Zinc per seven ounces.
• 7 ounces of Chinese Waterchestnuts lack sufficient amounts of Calcium and Iron
• Both Boiled and Drained Frozen Mixed Vegetables as well as Raw Chinese Waterchestnuts lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Mixed Vegetables have 1.5 times more Fiber and 2 times more Protein than Chinese Waterchestnuts.
• While 7 oz of Raw Chinese Waterchestnuts contain 1.5 times more Energy, 1.8 times more Carbohydrate and 1.5 times more Sugars than Boiled and Drained Frozen Mixed Vegetables.
• Both Boiled and Drained Frozen Mixed Vegetables as well as Raw Chinese Waterchestnuts provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.