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

Macros Ratio

	Protein	Fat	Carbs
Chinese Waterchestnuts	5%	1%	94%
Canned Chinese Waterchestnuts with Liquids	7%	1%	92%

Macro Nutrients

	Chinese Waterchestnuts	Canned Chinese Waterchestnuts with Liquids	Recommended Dietary Allowance
Energy	6.64% 192kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.099% 0.032g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.22% 0.038g	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	18.8% 24.4g	130g per day for Men 19-50 years
Sugars	13% 9.53g	6.73% 4.9g	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	13% 4.96g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	3.1% 1.75g	56g per day for Men 19-50 years

Vitamins

	Chinese Waterchestnuts	Canned Chinese Waterchestnuts with Liquids	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	1.8% 0.022mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	3.66% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	4.47% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	8.77% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	24.3% 0.32mg	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	2.98% 12μg	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	2.87% 2.58mg	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	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Waterchestnuts	Canned Chinese Waterchestnuts with Liquids	Recommended Dietary Allowance
Calcium	2.2% 22mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	72% 0.65mg	22% 0.2mg	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	1.5% 0.12mg	21.6% 1.73mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	28.6% 0.66mg	14% 0.32mg	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	5.4% 37.7mg	700mg per day for Men 19-50 years
Potassium	34% 1159mg	6.9% 234mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	3.94% 146g	4.64% 171g	3700g per day for Men 19-50 years

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

• Raw Chinese Waterchestnuts have 12.7 times more Vitamin B1, 8.3 times more Vitamin B2, 2.8 times more Vitamin B3, 2.2 times more Vitamin B5, 2.1 times more Vitamin B6, 2.7 times more Vitamin B9, 3.1 times more Vitamin C and 2.4 times more Vitamin E than Canned Chinese Waterchestnuts Solids and Liquids.
• Both Raw Chinese Waterchestnuts as well as Canned Chinese Waterchestnuts Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 7 oz.

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

• Raw Chinese Waterchestnuts have 2.8 times more Calcium, 3.3 times more Copper, 4.4 times more Magnesium, 2.1 times more Manganese, 3.3 times more Phosphorus, 4.9 times more Potassium and 1.3 times more Zinc than Canned Chinese Waterchestnuts Solids and Liquids.
• While Canned Chinese Waterchestnuts Solids and Liquids contain 14.5 times more Iron than Raw Chinese Waterchestnuts.
• Both Raw Chinese Waterchestnuts and Canned Chinese Waterchestnuts Solids and Liquids have similar amounts of Selenium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Chinese Waterchestnuts have 1.9 times more Energy, 1.9 times more Carbohydrate, 2 times more Sugars and 1.6 times more Protein than Canned Chinese Waterchestnuts Solids and Liquids.
• Both Raw Chinese Waterchestnuts and Canned Chinese Waterchestnuts Solids and Liquids have similar amounts of Fiber per 7 oz.
• Both Raw Chinese Waterchestnuts as well as Canned Chinese Waterchestnuts Solids and Liquids have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.