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

Macros Ratio

	Protein	Fat	Carbs
Watercress	60%	6%	34%
Canned Chinese Waterchestnuts with Liquids	7%	1%	92%

Macro Nutrients

	Watercress	Canned Chinese Waterchestnuts with Liquids	Recommended Dietary Allowance
Energy	0.75% 22kcal	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	0.17% 0.054g	0.099% 0.032g	32g per day for Men 19-50 years
Omega 3	2.85% 0.046g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.024g	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	1.97% 2.56g	18.8% 24.4g	130g per day for Men 19-50 years
Sugars	0.55% 0.4g	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	2.6% 0.99g	13% 4.96g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	3.1% 1.75g	56g per day for Men 19-50 years

Vitamins

	Watercress	Canned Chinese Waterchestnuts with Liquids	Recommended Dietary Allowance
Vitamin A	35.3% 318μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	1.8% 0.022mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	3.66% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	4.47% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	8.77% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.7% 0.26mg	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	4.47% 18μg	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	95% 85.3mg	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	13.2% 2mg	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	413% 496μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watercress	Canned Chinese Waterchestnuts with Liquids	Recommended Dietary Allowance
Calcium	24% 238mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	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	4.96% 0.4mg	21.6% 1.73mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	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	17% 119mg	5.4% 37.7mg	700mg per day for Men 19-50 years
Potassium	19.3% 655mg	6.9% 234mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	5.1% 189g	4.64% 171g	3700g per day for Men 19-50 years

Nutrient Comparison: Watercress VS Canned Chinese Waterchestnuts with Liquids per 7 oz

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

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

• 7 ounces of Watercress have more Vitamin A, 8.2 times more Vitamin B1, 5 times more Vitamin B2, 1.4 times more Vitamin B5, 1.5 times more Vitamin B9, 33.1 times more Vitamin C, 2 times more Vitamin E and 1250 times more Vitamin K than Canned Chinese Waterchestnuts with Liquids.
• While 7 oz of Canned Chinese Waterchestnuts Solids and Liquids contain 1.8 times more Vitamin B3 than Raw Watercress.
• Both Watercress and Canned Chinese Waterchestnuts with Liquids provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Watercress have insufficient amounts of Vitamin B3
• 7 ounces of Canned Chinese Waterchestnuts with Liquids have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B9, Vitamin C and Vitamin K
• Both Raw Watercress as well as Canned Chinese Waterchestnuts Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Watercress have 30 times more Calcium, 4.2 times more Magnesium, 1.5 times more Manganese, 3.2 times more Phosphorus, 2.8 times more Potassium and 5.1 times more Sodium than Canned Chinese Waterchestnuts with Liquids.
• While 7 oz of Canned Chinese Waterchestnuts Solids and Liquids contain 1.3 times more Copper, 4.4 times more Iron and 3.5 times more Zinc than Raw Watercress.
• Both Watercress and Canned Chinese Waterchestnuts with Liquids contain similar levels of Water per seven ounces.
• 7 ounces of Watercress lack sufficient amounts of Zinc
• 7 ounces of Canned Chinese Waterchestnuts with Liquids lack sufficient amounts of Calcium and Magnesium
• Both Raw Watercress as well as Canned Chinese Waterchestnuts Solids and Liquids lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Watercress have 2.6 times more Protein than Canned Chinese Waterchestnuts with Liquids.
• While 7 oz of Canned Chinese Waterchestnuts Solids and Liquids contain 9.5 times more Carbohydrate, 12.3 times more Sugars and 5 times more Fiber than Raw Watercress.
• 7 ounces of Watercress provide inadequate amounts of Carbohydrate and Fiber
• 7 ounces of Canned Chinese Waterchestnuts with Liquids provide inadequate amounts of Protein
• Both Raw Watercress as well as Canned Chinese Waterchestnuts Solids and Liquids provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.