Comparing Nutrients in 7 ounces Canned Chinese Waterchestnuts with Liquids VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Canned Chinese Waterchestnuts with Liquids	7%	1%	92%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Canned Chinese Waterchestnuts with Liquids	Roasted Almonds	Recommended Dietary Allowance
Energy	3.42% 99kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	0.099% 0.032g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.038g	151% 25.7g	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	32% 41.7g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	13.3% 9.64g	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	0.027% 0.02g	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	% 0.02g	g per day for Men 19-50 years
Sucrose	NA	% 9.43g	g per day for Men 19-50 years
Fiber	13% 4.96g	57% 21.6g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Canned Chinese Waterchestnuts with Liquids	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.8% 0.022mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.66% 0.048mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.47% 0.71mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.77% 0.44mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.3% 0.32mg	20.8% 0.27mg	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	2.98% 12μg	27.3% 109μg	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	0% 0mg	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	316% 47.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Chinese Waterchestnuts with Liquids	Roasted Almonds	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	242% 2.2mg	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	21.6% 1.73mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	193% 4.43mg	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	134% 935mg	700mg per day for Men 19-50 years
Potassium	6.9% 234mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	6.86% 0.75mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	4.64% 171g	0.13% 4.8g	3700g per day for Men 19-50 years

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

• Canned Chinese Waterchestnuts Solids and Liquids have more Vitamin C than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 7 times more Vitamin B1, 49.9 times more Vitamin B2, 10.1 times more Vitamin B3, 1.5 times more Vitamin B5, 9.2 times more Vitamin B9 and 47.8 times more Vitamin E than Canned Chinese Waterchestnuts Solids and Liquids.
• Both Canned Chinese Waterchestnuts Solids and Liquids and Dry Roasted Almonds have similar amounts of Vitamin B6 per 7 oz.
• Both Canned Chinese Waterchestnuts Solids and Liquids as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 7 oz.

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

• Canned Chinese Waterchestnuts Solids and Liquids have 35.9 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 67 times more Calcium, 11 times more Copper, 4.3 times more Iron, 55.8 times more Magnesium, 13.9 times more Manganese, 24.8 times more Phosphorus, 6 times more Potassium, 2.9 times more Selenium and 8.7 times more Zinc than Canned Chinese Waterchestnuts Solids and Liquids.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Almonds contain 12 times more Energy, 875.7 times more Fat, 255.8 times more Saturated Fat, 681.3 times more Omega 6, 1.7 times more Carbohydrate, 2 times more Sugars, 4.4 times more Fiber and 23.8 times more Protein than Canned Chinese Waterchestnuts Solids and Liquids.
• Both Canned Chinese Waterchestnuts Solids and Liquids as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.