Comparing Nutrients in 7 ounces Chinese Waterchestnuts VS Vinespinach

Macros Ratio

	Protein	Fat	Carbs
Chinese Waterchestnuts	5%	1%	94%
Vinespinach	31%	11%	58%

Macro Nutrients

	Chinese Waterchestnuts	Vinespinach	Recommended Dietary Allowance
Energy	6.64% 192kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	NA	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	NA	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	NA	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	5.2% 6.75g	130g per day for Men 19-50 years
Sugars	13% 9.53g	NA	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	NA	38g per day for Men 19-50 years
Protein	4.96% 2.78g	6.38% 3.57g	56g per day for Men 19-50 years

Vitamins

	Chinese Waterchestnuts	Vinespinach	Recommended Dietary Allowance
Vitamin A	0% 0μg	88% 794μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	23.7% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	2.1% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	36.6% 0.48mg	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	69.5% 278μg	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	225% 202mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Waterchestnuts	Vinespinach	Recommended Dietary Allowance
Calcium	2.2% 22mg	21.6% 216mg	1000mg per day for Men 19-50 years
Copper	72% 0.65mg	23.6% 0.21mg	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	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	28.6% 0.66mg	63.4% 1.46mg	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	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	34% 1159mg	29.8% 1012mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	7.76% 0.85mg	11mg per day for Men 19-50 years
Water	3.94% 146g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Chinese Waterchestnuts VS Vinespinach per 7 oz

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

Lets compare vitamin content per 7 ounces of Chinese Waterchestnuts vs Vinespinach:

• 7 ounces of Chinese Waterchestnuts have 2.8 times more Vitamin B1, 1.3 times more Vitamin B2, 2 times more Vitamin B3, 9 times more Vitamin B5 and 1.4 times more Vitamin B6 than Vinespinach.
• While 7 oz of Raw Vinespinach contain more Vitamin A, 8.8 times more Vitamin B9 and 25.5 times more Vitamin C than Raw Chinese Waterchestnuts.
• 7 ounces of Chinese Waterchestnuts have insufficient amounts of Vitamin A
• 7 ounces of Vinespinach have insufficient amounts of Vitamin B5
• Both Raw Chinese Waterchestnuts as well as Raw Vinespinach have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Chinese Waterchestnuts vs Vinespinach:

• 7 ounces of Chinese Waterchestnuts have 3 times more Copper and 1.2 times more Phosphorus than Vinespinach.
• While 7 oz of Raw Vinespinach contain 9.9 times more Calcium, 20 times more Iron, 3 times more Magnesium, 2.2 times more Manganese and 1.3 times more Water than Raw Chinese Waterchestnuts.
• Both Chinese Waterchestnuts and Vinespinach contain similar levels of Potassium and Zinc per seven ounces.
• 7 ounces of Chinese Waterchestnuts lack sufficient amounts of Calcium and Iron
• Both Raw Chinese Waterchestnuts as well as Raw Vinespinach lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Chinese Waterchestnuts have 5.1 times more Energy and 7 times more Carbohydrate than Vinespinach.
• While 7 oz of Raw Vinespinach contain 1.3 times more Protein than Raw Chinese Waterchestnuts.
• 7 ounces of Vinespinach provide inadequate amounts of Energy