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Comparing Nutrients in 7 ounces Canned Chinese Waterchestnuts with LiquidsVS Waxgourd

Macros Ratio

Protein Fat Carbs

Canned Chinese Waterchestnuts with Liquids
7%
1%
92%
Waxgourd
10%
12%
78%
7 oz ▼

Macro Nutrients

3.42%99kcal
Energy
0.89%25.8kcal
99 kcalvs25.8 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.12%0.12g
Fat
0.41%0.4g
0.12 gvs0.4 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.099%0.032g
Saturated Fat
0.099%0.032g
0.032 gvs0.032 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.74%0.012g
Omega 3
NA
0.012 gvsNA g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.22%0.038g
Omega 6
1%0.17g
0.038 gvs0.17 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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18.8%24.4g
Carbohydrate
4.58%5.95g
24.4 gvs5.95 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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6.73%4.9g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
4.9 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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13%4.96g
Fiber
15%5.75g
4.96 gvs5.75 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
3.1%1.75g
Protein
1.4%0.79g
1.75 gvs0.79 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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1.8%0.022mg
Vitamin B1
6.6%0.079mg
Thiamine
0.022 mgvs0.079 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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3.66%0.048mg
Vitamin B2
16.8%0.22mg
Riboflavin
0.048 mgvs0.22 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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4.47%0.71mg
Vitamin B3
4.96%0.79mg
Niacin, nicotinic acid, niacinamide
0.71 mgvs0.79 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
8.77%0.44mg
Vitamin B5
5.28%0.26mg
Pantothenic acid
0.44 mgvs0.26 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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24.3%0.32mg
Vitamin B6
5.34%0.069mg
Pyridoxine
0.32 mgvs0.069 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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2.98%12μg
Vitamin B9
2.5%9.92μg
Folates and Folic Acid
12 μgvs9.92 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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2.87%2.58mg
Vitamin C
28.7%25.8mg
Ascorbic acid
2.58 mgvs25.8 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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6.6%0.99mg
Vitamin E
NA
Tocopherols and Tocotrienols
0.99 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.33%0.4μg
Vitamin K
NA
Phytomenadione or phylloquinone
0.4 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

0.79%7.94mg
Calcium
3.77%37.7mg
7.94 mgvs37.7 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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22%0.2mg
Copper
5.07%0.046mg
0.2 mgvs0.046 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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21.6%1.73mg
Iron
9.92%0.79mg
1.73 mgvs0.79 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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2.36%9.92mg
Magnesium
4.72%20mg
9.92 mgvs20 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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14%0.32mg
Manganese
5%0.12mg
0.32 mgvs0.12 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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5.4%37.7mg
Phosphorus
5.4%37.7mg
37.7 mgvs37.7 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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6.9%234mg
Potassium
0.35%12mg
234 mgvs12 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.53%1.4μg
Selenium
0.72%0.4μg
1.4 μgvs0.4 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
1.06%16mg
Sodium
14.7%220mg
16 mgvs220 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6.86%0.75mg
Zinc
11%1.2mg
0.75 mgvs1.2 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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4.64%171g
Water
5.15%191g
171 gvs191 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Canned Chinese Waterchestnuts with Liquids vs Waxgourd:
Comparing minerals per 7 ounces for Canned Chinese Waterchestnuts with Liquids vs Waxgourd:
Comparison of macro-nutrients per 7 ounces:



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