Comparing Nutrients in 7 ounces Chinese Waterchestnuts VS Watercress

Macros Ratio

	Protein	Fat	Carbs
Chinese Waterchestnuts	5%	1%	94%
Watercress	60%	6%	34%

Macro Nutrients

	Chinese Waterchestnuts	Watercress	Recommended Dietary Allowance
Energy	6.64% 192kcal	0.75% 22kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.064g	0.14% 0.024g	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	1.97% 2.56g	130g per day for Men 19-50 years
Sugars	13% 9.53g	0.55% 0.4g	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	2.6% 0.99g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	8.15% 4.56g	56g per day for Men 19-50 years

Vitamins

	Chinese Waterchestnuts	Watercress	Recommended Dietary Allowance
Vitamin A	0% 0μg	35.3% 318μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	15% 0.18mg	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	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	19.7% 0.26mg	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	4.47% 18μg	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	95% 85.3mg	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	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	413% 496μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese Waterchestnuts	Watercress	Recommended Dietary Allowance
Calcium	2.2% 22mg	24% 238mg	1000mg per day for Men 19-50 years
Copper	72% 0.65mg	17% 0.15mg	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	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	28.6% 0.66mg	21% 0.48mg	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	17% 119mg	700mg per day for Men 19-50 years
Potassium	34% 1159mg	19.3% 655mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	5.42% 81.4mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	3.94% 146g	5.1% 189g	3700g per day for Men 19-50 years

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

• Raw Chinese Waterchestnuts have 1.6 times more Vitamin B1, 1.7 times more Vitamin B2, 5 times more Vitamin B3, 1.5 times more Vitamin B5, 2.5 times more Vitamin B6 and 1.8 times more Vitamin B9 than Raw Watercress.
• While Raw Watercress contain more Vitamin A, 10.8 times more Vitamin C and 833.3 times more Vitamin K than Raw Chinese Waterchestnuts.
• Both Raw Chinese Waterchestnuts and Raw Watercress have similar amounts of Vitamin E per 7 oz.
• Both Raw Chinese Waterchestnuts as well as Raw Watercress have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Chinese Waterchestnuts vs Watercress:

• Raw Chinese Waterchestnuts have 4.2 times more Copper, 1.4 times more Manganese, 1.8 times more Potassium and 4.5 times more Zinc than Raw Watercress.
• While Raw Watercress contain 10.9 times more Calcium, 3.3 times more Iron, 1.3 times more Selenium, 2.9 times more Sodium and 1.3 times more Water than Raw Chinese Waterchestnuts.
• Both Raw Chinese Waterchestnuts and Raw Watercress have similar amounts of Magnesium and Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Chinese Waterchestnuts have 8.8 times more Energy, 18.6 times more Carbohydrate, 24 times more Sugars and 6 times more Fiber than Raw Watercress.
• While Raw Watercress contain 2.3 times more Omega 3 and 1.6 times more Protein than Raw Chinese Waterchestnuts.
• Both Raw Chinese Waterchestnuts as well as Raw Watercress have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.