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

Macros Ratio

	Protein	Fat	Carbs
Waxgourd	10%	12%	78%
Canned Chinese Waterchestnuts with Liquids	7%	1%	92%

Macro Nutrients

	Waxgourd	Canned Chinese Waterchestnuts with Liquids	Recommended Dietary Allowance
Energy	0.89% 25.8kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	0.099% 0.032g	0.099% 0.032g	32g per day for Men 19-50 years
Omega 3	NA	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	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	4.58% 5.95g	18.8% 24.4g	130g per day for Men 19-50 years
Sugars	NA	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% 5.75g	13% 4.96g	38g per day for Men 19-50 years
Protein	1.4% 0.79g	3.1% 1.75g	56g per day for Men 19-50 years

Vitamins

	Waxgourd	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	6.6% 0.079mg	1.8% 0.022mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	3.66% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	4.47% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.28% 0.26mg	8.77% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.34% 0.069mg	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	2.5% 9.92μg	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	28.7% 25.8mg	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	NA	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waxgourd	Canned Chinese Waterchestnuts with Liquids	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	5.07% 0.046mg	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	9.92% 0.79mg	21.6% 1.73mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	5% 0.12mg	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	5.4% 37.7mg	5.4% 37.7mg	700mg per day for Men 19-50 years
Potassium	0.35% 12mg	6.9% 234mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	14.7% 220mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	6.86% 0.75mg	11mg per day for Men 19-50 years
Water	5.15% 191g	4.64% 171g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Waxgourd 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 Waxgourd vs Canned Chinese Waterchestnuts with Liquids:

• 7 ounces of Waxgourd have 3.6 times more Vitamin B1, 4.6 times more Vitamin B2 and 10 times more Vitamin C than Canned Chinese Waterchestnuts with Liquids.
• While 7 oz of Canned Chinese Waterchestnuts Solids and Liquids contain 1.7 times more Vitamin B5 and 4.5 times more Vitamin B6 than Raw Waxgourd.
• Both Waxgourd and Canned Chinese Waterchestnuts with Liquids provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Canned Chinese Waterchestnuts with Liquids have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin C
• Both Raw Waxgourd as well as Canned Chinese Waterchestnuts Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Waxgourd have 2 times more Magnesium, 13.9 times more Sodium and 1.6 times more Zinc than Canned Chinese Waterchestnuts with Liquids.
• While 7 oz of Canned Chinese Waterchestnuts Solids and Liquids contain 4.3 times more Copper, 2.2 times more Iron, 2.8 times more Manganese and 19.7 times more Potassium than Raw Waxgourd.
• Both Waxgourd and Canned Chinese Waterchestnuts with Liquids contain similar levels of Phosphorus and Water per seven ounces.
• 7 ounces of Waxgourd lack sufficient amounts of Potassium
• 7 ounces of Canned Chinese Waterchestnuts with Liquids lack sufficient amounts of Magnesium
• Both Raw Waxgourd as well as Canned Chinese Waterchestnuts Solids and Liquids lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Canned Chinese Waterchestnuts Solids and Liquids contain 4.1 times more Carbohydrate than Raw Waxgourd.
• Both Waxgourd and Canned Chinese Waterchestnuts with Liquids offer comparable quantities of Fiber per seven ounces.
• Both Raw Waxgourd as well as Canned Chinese Waterchestnuts Solids and Liquids provide inadequate amounts of Energy, Omega 6 and Protein in seven ounces.