Comparing Nutrients in 7 ounces Frozen Mixed Vegetables VS Canned Chinese Waterchestnuts with Liquids

Macros Ratio

	Protein	Fat	Carbs
Frozen Mixed Vegetables	19%	7%	74%
Canned Chinese Waterchestnuts with Liquids	7%	1%	92%

Macro Nutrients

	Frozen Mixed Vegetables	Canned Chinese Waterchestnuts with Liquids	Recommended Dietary Allowance
Energy	4.93% 143kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.19g	0.099% 0.032g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	0.22% 0.038g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.6% 26.7g	18.8% 24.4g	130g per day for Men 19-50 years
Sugars	NA	6.73% 4.9g	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	21% 7.94g	13% 4.96g	38g per day for Men 19-50 years
Protein	12% 6.6g	3.1% 1.75g	56g per day for Men 19-50 years

Vitamins

	Frozen Mixed Vegetables	Canned Chinese Waterchestnuts with Liquids	Recommended Dietary Allowance
Vitamin A	56% 504μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	1.8% 0.022mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	3.66% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.5% 2.5mg	4.47% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.47% 0.32mg	8.77% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	24.3% 0.32mg	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	14.4% 57.5μg	2.98% 12μg	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	23% 20.6mg	2.87% 2.58mg	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	NA	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Mixed Vegetables	Canned Chinese Waterchestnuts with Liquids	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	20.5% 0.18mg	22% 0.2mg	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	23.6% 1.9mg	21.6% 1.73mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	14% 0.32mg	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	16.7% 117mg	5.4% 37.7mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	6.9% 234mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	6.2% 93mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	4.4% 163g	4.64% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Mixed Vegetables VS Canned Chinese Waterchestnuts with Liquids per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Mixed Vegetables vs Canned Chinese Waterchestnuts with Liquids:

• 7 ounces of Frozen Mixed Vegetables have more Vitamin A, 11.1 times more Vitamin B1, 3.5 times more Vitamin B2, 3.5 times more Vitamin B3, 4.8 times more Vitamin B9 and 8 times more Vitamin C than Canned Chinese Waterchestnuts with Liquids.
• While 7 oz of Canned Chinese Waterchestnuts Solids and Liquids contain 1.4 times more Vitamin B5 and 1.7 times more Vitamin B6 than Frozen Mixed Vegetables, Unprepared.
• 7 ounces of Canned Chinese Waterchestnuts with Liquids have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B9 and Vitamin C
• Both Frozen Mixed Vegetables, Unprepared as well as Canned Chinese Waterchestnuts Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Mixed Vegetables vs Canned Chinese Waterchestnuts with Liquids:

• 7 ounces of Frozen Mixed Vegetables have 6.3 times more Calcium, 4.8 times more Magnesium, 1.5 times more Manganese, 3.1 times more Phosphorus, 1.8 times more Potassium and 5.9 times more Sodium than Canned Chinese Waterchestnuts with Liquids.
• Both Frozen Mixed Vegetables and Canned Chinese Waterchestnuts with Liquids contain similar levels of Copper, Iron, Zinc and Water per seven ounces.
• 7 ounces of Canned Chinese Waterchestnuts with Liquids lack sufficient amounts of Calcium and Magnesium
• Both Frozen Mixed Vegetables, Unprepared as well as Canned Chinese Waterchestnuts Solids and Liquids lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Mixed Vegetables have 1.4 times more Energy, 10.5 times more Omega 3, 1.6 times more Fiber and 3.8 times more Protein than Canned Chinese Waterchestnuts with Liquids.
• Both Frozen Mixed Vegetables and Canned Chinese Waterchestnuts with Liquids offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Canned Chinese Waterchestnuts with Liquids provide inadequate amounts of Energy, Omega 3 and Protein
• Both Frozen Mixed Vegetables, Unprepared as well as Canned Chinese Waterchestnuts Solids and Liquids provide inadequate amounts of Omega 6 in seven ounces.