Comparing Nutrients in 7 ounces Canned Chinese Waterchestnuts with Liquids VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Canned Chinese Waterchestnuts with Liquids	7%	1%	92%
Carrots	8%	5%	87%

Macro Nutrients

	Canned Chinese Waterchestnuts with Liquids	Carrots	Recommended Dietary Allowance
Energy	3.42% 99kcal	2.8% 81.4kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.099% 0.032g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.038g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.8% 24.4g	14.6% 19g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	13% 9.4g	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	1.5% 1.1g	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	% 1.17g	g per day for Men 19-50 years
Sucrose	NA	% 7.12g	g per day for Men 19-50 years
Fiber	13% 4.96g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	3.3% 1.85g	56g per day for Men 19-50 years

Vitamins

	Canned Chinese Waterchestnuts with Liquids	Carrots	Recommended Dietary Allowance
Vitamin A	0% 0μg	184% 1657μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.8% 0.022mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.66% 0.048mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.47% 0.71mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.77% 0.44mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.3% 0.32mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	14.7% 4.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.98% 12μg	9.43% 37.7μg	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	2.87% 2.58mg	13% 11.7mg	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	6.6% 0.99mg	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	22% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Chinese Waterchestnuts with Liquids	Carrots	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	9.92% 0.089mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.16% 6.35μg	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	21.6% 1.73mg	7.44% 0.6mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	12.3% 0.28mg	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	5.4% 37.7mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	6.9% 234mg	18.7% 635mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	9.13% 137mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	4.64% 171g	4.74% 175g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Chinese Waterchestnuts with Liquids vs Carrots:

• Raw Carrots contain more Vitamin A, 6 times more Vitamin B1, 2.4 times more Vitamin B2, 2.7 times more Vitamin B3, 3.2 times more Vitamin B9, 4.5 times more Vitamin C, 1.3 times more Vitamin E and 66 times more Vitamin K than Canned Chinese Waterchestnuts Solids and Liquids.
• Both Canned Chinese Waterchestnuts Solids and Liquids and Raw Carrots have similar amounts of Vitamin B5 and Vitamin B6 per 7 oz.
• Both Canned Chinese Waterchestnuts Solids and Liquids as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Chinese Waterchestnuts with Liquids vs Carrots:

• Canned Chinese Waterchestnuts Solids and Liquids have 2.2 times more Copper, 2.9 times more Iron, 7 times more Selenium and 1.6 times more Zinc than Raw Carrots.
• While Raw Carrots contain 8.3 times more Calcium, 2.4 times more Magnesium, 1.8 times more Phosphorus, 2.7 times more Potassium and 8.6 times more Sodium than Canned Chinese Waterchestnuts Solids and Liquids.
• Both Canned Chinese Waterchestnuts Solids and Liquids and Raw Carrots have similar amounts of Manganese and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned Chinese Waterchestnuts Solids and Liquids have 1.2 times more Energy and 1.3 times more Carbohydrate than Raw Carrots.
• While Raw Carrots contain 1.9 times more Sugars than Canned Chinese Waterchestnuts Solids and Liquids.
• Both Canned Chinese Waterchestnuts Solids and Liquids and Raw Carrots have similar amounts of Fiber and Protein per 7 oz.
• Both Canned Chinese Waterchestnuts Solids and Liquids as well as Raw Carrots have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.