Comparing Nutrients in 100 calories Cooked Frozen Mixed Vegetables VS Chinese Waterchestnuts

Weight per 100 calories

• Cooked Frozen Mixed Vegetables: 154g
• Chinese Waterchestnuts: 103g

Raw Chinese Waterchestnuts have 1.5 times more energy per unit of mass than Boiled and Drained Frozen Mixed Vegetables, which is average in comparison to other foods. Cooked Frozen Mixed Vegetables having low energy density.

Discover which food has more nutrients per 100 calories - Cooked Frozen Mixed Vegetables or Chinese Waterchestnuts?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Mixed Vegetables	18%	2%	80%
Chinese Waterchestnuts	5%	1%	94%

Macro Nutrients

	Cooked Frozen Mixed Vegetables	Chinese Waterchestnuts	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.24% 0.23g	0.11% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.084% 0.027g	32g per day for Men 19-50 years
Omega 3	1.83% 0.029g	0.64% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	0.19% 0.033g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.5% 20g	19% 24.7g	130g per day for Men 19-50 years
Sugars	6.62% 4.8g	6.83% 4.95g	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	18% 6.77g	8.14% 3.1g	38g per day for Men 19-50 years
Protein	7.86% 4.4g	2.58% 1.44g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Mixed Vegetables	Chinese Waterchestnuts	Recommended Dietary Allowance
Vitamin A	36.6% 329μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.2% 0.18mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.2% 1.3mg	6.44% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.65% 0.23mg	9.88% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.76% 0.11mg	26% 0.34mg	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	7.3% 29.2μg	4.12% 16.5μg	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	5.47% 4.92mg	4.6% 4.12mg	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	3.9% 0.58mg	8.25% 1.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	0.26% 0.31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Mixed Vegetables	Chinese Waterchestnuts	Recommended Dietary Allowance
Calcium	3.85% 38.5mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	37.3% 0.34mg	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	15.8% 1.26mg	0.77% 0.062mg	8mg per day for Men 19-50 years
Magnesium	8.06% 34mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	15% 0.34mg	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	11.2% 78.5mg	9.28% 65mg	700mg per day for Men 19-50 years
Potassium	7.65% 260mg	17.7% 602mg	3400mg per day for Men 19-50 years
Selenium	0.84% 0.46μg	1.3% 0.72μg	55μg per day for Men 19-50 years
Sodium	3.6% 54mg	0.96% 14.4mg	1500mg per day for Men 19-50 years
Zinc	6.85% 0.75mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	3.46% 128g	2.05% 75.7g	3700g per day for Men 19-50 years

Cooked Frozen Mixed Vegetables VS Chinese Waterchestnuts Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cooked Frozen Mixed Vegetables or Chinese Waterchestnuts?

Lets compare vitamin content per 100 calories of Cooked Frozen Mixed Vegetables vs Chinese Waterchestnuts:

• 100 calories of Cooked Frozen Mixed Vegetables have more Vitamin A, 1.3 times more Vitamin B3, 1.8 times more Vitamin B9 and 116.9 times more Vitamin K than Chinese Waterchestnuts.
• While 100 kcal of Raw Chinese Waterchestnuts contain 1.3 times more Vitamin B1, 2.1 times more Vitamin B5, 3 times more Vitamin B6 and 2.1 times more Vitamin E than Boiled and Drained Frozen Mixed Vegetables.
• Both Cooked Frozen Mixed Vegetables and Chinese Waterchestnuts provide similar amounts of Vitamin B2 and Vitamin C per 100 calories.
• 100 calories of Chinese Waterchestnuts have insufficient amounts of Vitamin A and Vitamin K
• Both Boiled and Drained Frozen Mixed Vegetables as well as Raw Chinese Waterchestnuts have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Cooked Frozen Mixed Vegetables vs Chinese Waterchestnuts:

• 100 calories of Cooked Frozen Mixed Vegetables have 3.4 times more Calcium, 20.4 times more Iron, 1.5 times more Magnesium, 1.7 times more Manganese, 1.2 times more Phosphorus, 3.7 times more Sodium, 1.5 times more Zinc and 1.7 times more Water than Chinese Waterchestnuts.
• While 100 kcal of Raw Chinese Waterchestnuts contain 2.6 times more Copper and 2.3 times more Potassium than Boiled and Drained Frozen Mixed Vegetables.
• 100 calories of Chinese Waterchestnuts lack sufficient amounts of Calcium and Iron
• Both Boiled and Drained Frozen Mixed Vegetables as well as Raw Chinese Waterchestnuts lack sufficient amounts of Selenium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cooked Frozen Mixed Vegetables have 2.2 times more Fiber and 3 times more Protein than Chinese Waterchestnuts.
• Both Cooked Frozen Mixed Vegetables and Chinese Waterchestnuts offer comparable quantities of Energy, Carbohydrate and Sugars per 100 calories.
• Both Boiled and Drained Frozen Mixed Vegetables as well as Raw Chinese Waterchestnuts provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.