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

Nutrient Comparison: Chinese Waterchestnuts VS Watercress per 7 oz

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

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

• 7 ounces of 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 Watercress.
• While 7 oz of Raw Watercress contain more Vitamin A, 10.8 times more Vitamin C and 833.3 times more Vitamin K than Raw Chinese Waterchestnuts.
• Both Chinese Waterchestnuts and Watercress provide similar amounts of Vitamin E per seven ounces.
• 7 ounces of Chinese Waterchestnuts have insufficient amounts of Vitamin A and Vitamin K
• 7 ounces of Watercress have insufficient amounts of Vitamin B3
• Both Raw Chinese Waterchestnuts as well as Raw Watercress have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Chinese Waterchestnuts vs Watercress:

• 7 ounces of 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 Watercress.
• While 7 oz of Raw Watercress contain 10.9 times more Calcium, 3.3 times more Iron, 2.9 times more Sodium and 1.3 times more Water than Raw Chinese Waterchestnuts.
• Both Chinese Waterchestnuts and Watercress contain similar levels of Magnesium and Phosphorus per seven ounces.
• 7 ounces of Chinese Waterchestnuts lack sufficient amounts of Calcium and Iron
• 7 ounces of Watercress lack sufficient amounts of Zinc
• Both Raw Chinese Waterchestnuts as well as Raw Watercress lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Chinese Waterchestnuts have 8.8 times more Energy, 18.6 times more Carbohydrate, 24 times more Sugars and 6 times more Fiber than Watercress.
• While 7 oz of Raw Watercress contain 1.6 times more Protein than Raw Chinese Waterchestnuts.
• 7 ounces of Watercress provide inadequate amounts of Energy, Carbohydrate and Fiber
• Both Raw Chinese Waterchestnuts as well as Raw Watercress provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.

Frequently Asked Questions about Chinese Waterchestnuts VS Watercress

What are the health benefits of Chinese Waterchestnuts compared to Watercress?

Chinese water chestnuts are a good source of fiber, potassium, and vitamin B6, which can help support digestive health, regulate blood pressure, and boost energy levels. On the other hand, watercress is rich in vitamins A, C, and K, as well as antioxidants, which can help support immune function, skin health, and reduce inflammation. Both Chinese water chestnuts and watercress are low in calories and can be a healthy addition to a balanced vegan diet.

Can I lose weight easier by eating more Chinese Waterchestnuts or Watercress?

Both Chinese water chestnuts and watercress are low in calories and high in fiber, making them great options for weight loss. However, watercress is lower in calories and higher in nutrients like vitamins A, C, and K compared to Chinese water chestnuts. Therefore, incorporating more watercress into your diet may help you lose weight easier due to its lower calorie content and higher nutrient density.

Should I eat more Chinese Waterchestnuts or more Watercress to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Both Chinese water chestnuts and watercress are nutritious options, but watercress is higher in protein content and also contains important vitamins and minerals like vitamin K, vitamin C, and calcium. Therefore, incorporating more watercress into your diet may be beneficial for muscle growth. Additionally, be sure to include other plant-based protein sources such as legumes, tofu, tempeh, nuts, and seeds to support your muscle-building goals.

What is the environmental impact of producing Chinese Waterchestnuts compared to Watercress?

Chinese waterchestnuts have a lower environmental impact compared to watercress. Waterchestnuts require less water, land, and resources to grow, making them a more sustainable option. Additionally, waterchestnuts are typically grown in flooded fields, which can help improve water quality and provide habitat for wildlife.