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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 7 ounces of Chinese Waterchestnuts have 2 times more Vitamin B1, 1.7 times more Vitamin B2, 3.2 times more Vitamin B5, 4.4 times more Vitamin B6, 1.3 times more Vitamin C and 3.2 times more Vitamin E than Cooked Frozen Mixed Vegetables.
• While 7 oz of Boiled and Drained Frozen Mixed Vegetables contain more Vitamin A and 78.3 times more Vitamin K than Raw Chinese Waterchestnuts.
• Both Chinese Waterchestnuts and Cooked Frozen Mixed Vegetables provide similar amounts of Vitamin B3 and Vitamin B9 per seven ounces.
• 7 ounces of Chinese Waterchestnuts have insufficient amounts of Vitamin A and Vitamin K
• Both Raw Chinese Waterchestnuts as well as Boiled and Drained Frozen Mixed Vegetables have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Chinese Waterchestnuts have 3.9 times more Copper, 1.2 times more Phosphorus and 3.5 times more Potassium than Cooked Frozen Mixed Vegetables.
• While 7 oz of Boiled and Drained Frozen Mixed Vegetables contain 2.3 times more Calcium, 13.7 times more Iron and 2.5 times more Sodium than Raw Chinese Waterchestnuts.
• Both Chinese Waterchestnuts and Cooked Frozen Mixed Vegetables contain similar levels of Magnesium, Manganese and Zinc per seven ounces.
• 7 ounces of Chinese Waterchestnuts lack sufficient amounts of Calcium and Iron
• Both Raw Chinese Waterchestnuts as well as Boiled and Drained Frozen Mixed Vegetables lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

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