Comparing Nutrients in 100 grams Cooked Frozen Mixed Vegetables VS 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	2.24% 65kcal	3.34% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.097% 0.031g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	1.2% 0.019g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.053g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	18.4% 24g	130g per day for Men 19-50 years
Sugars	4.3% 3.12g	6.62% 4.8g	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	11.6% 4.4g	7.9% 3g	38g per day for Men 19-50 years
Protein	5.1% 2.86g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Mixed Vegetables	Chinese Waterchestnuts	Recommended Dietary Allowance
Vitamin A	23.8% 214μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.23% 0.12mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.3% 0.85mg	6.25% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3% 0.15mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.7% 0.074mg	25.2% 0.33mg	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	4.75% 19μg	4% 16μg	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	3.56% 3.2mg	4.44% 4mg	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	2.53% 0.38mg	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19.6% 23.5μg	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Mixed Vegetables	Chinese Waterchestnuts	Recommended Dietary Allowance
Calcium	2.5% 25mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	9.22% 0.083mg	36.2% 0.33mg	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	10.3% 0.82mg	0.75% 0.06mg	8mg per day for Men 19-50 years
Magnesium	5.24% 22mg	5.24% 22mg	420mg per day for Men 19-50 years
Manganese	16.5% 0.38mg	14.4% 0.33mg	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	7.3% 51mg	9% 63mg	700mg per day for Men 19-50 years
Potassium	4.97% 169mg	17% 584mg	3400mg per day for Men 19-50 years
Selenium	0.55% 0.3μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	2.33% 35mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	2.25% 83.2g	2% 73.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Mixed Vegetables VS Chinese Waterchestnuts per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Frozen Mixed Vegetables versus 100 g of Chinese Waterchestnuts to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 grams of Cooked Frozen Mixed Vegetables have more Vitamin A and 78.3 times more Vitamin K than Chinese Waterchestnuts.
• While 100 g of Raw Chinese Waterchestnuts contain 2 times more Vitamin B1, 1.7 times more Vitamin B2, 3.2 times more Vitamin B5, 4.4 times more Vitamin B6 and 3.2 times more Vitamin E than Boiled and Drained Frozen Mixed Vegetables.
• Both Cooked Frozen Mixed Vegetables and Chinese Waterchestnuts provide similar amounts of Vitamin B3, Vitamin B9 and Vitamin C per 100 grams.
• 100 grams 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 grams.

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

• 100 grams of Cooked Frozen Mixed Vegetables have 2.3 times more Calcium, 13.7 times more Iron and 2.5 times more Sodium than Chinese Waterchestnuts.
• While 100 g of Raw Chinese Waterchestnuts contain 3.9 times more Copper and 3.5 times more Potassium than Boiled and Drained Frozen Mixed Vegetables.
• Both Cooked Frozen Mixed Vegetables and Chinese Waterchestnuts contain similar levels of Magnesium, Manganese, Phosphorus and Zinc per 100 grams.
• 100 grams 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 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Frozen Mixed Vegetables have 1.5 times more Fiber and 2 times more Protein than Chinese Waterchestnuts.
• While 100 g of Raw Chinese Waterchestnuts contain 1.5 times more Energy, 1.8 times more Carbohydrate and 1.5 times more Sugars than Boiled and Drained Frozen Mixed Vegetables.
• Both Boiled and Drained Frozen Mixed Vegetables as well as Raw Chinese Waterchestnuts provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.