Comparing Nutrients in 100 grams Vinespinach VS Chinese Waterchestnuts

Macros Ratio

	Protein	Fat	Carbs
Vinespinach	31%	11%	58%
Chinese Waterchestnuts	5%	1%	94%

Macro Nutrients

	Vinespinach	Chinese Waterchestnuts	Recommended Dietary Allowance
Energy	0.66% 19kcal	3.34% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	NA	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	NA	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	NA	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	2.6% 3.4g	18.4% 24g	130g per day for Men 19-50 years
Sugars	NA	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	NA	7.9% 3g	38g per day for Men 19-50 years
Protein	3.2% 1.8g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Vinespinach	Chinese Waterchestnuts	Recommended Dietary Allowance
Vitamin A	44.4% 400μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.17% 0.05mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.16mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.13% 0.5mg	6.25% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.06% 0.053mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.5% 0.24mg	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	35% 140μg	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	113% 102mg	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	NA	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vinespinach	Chinese Waterchestnuts	Recommended Dietary Allowance
Calcium	11% 109mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	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	15% 1.2mg	0.75% 0.06mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65mg	5.24% 22mg	420mg per day for Men 19-50 years
Manganese	32% 0.74mg	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	7.43% 52mg	9% 63mg	700mg per day for Men 19-50 years
Potassium	15% 510mg	17% 584mg	3400mg per day for Men 19-50 years
Selenium	1.45% 0.8μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	3.9% 0.43mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2% 73.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Vinespinach vs Chinese Waterchestnuts:

• Raw Vinespinach has more Vitamin A, 8.8 times more Vitamin B9 and 25.5 times more Vitamin C than Raw Chinese Waterchestnuts.
• While Raw Chinese Waterchestnuts contain 2.8 times more Vitamin B1, 1.3 times more Vitamin B2, 2 times more Vitamin B3, 9 times more Vitamin B5 and 1.4 times more Vitamin B6 than Raw Vinespinach.
• Both Raw Vinespinach as well as Raw Chinese Waterchestnuts have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Vinespinach vs Chinese Waterchestnuts:

• Raw Vinespinach has 9.9 times more Calcium, 20 times more Iron, 3 times more Magnesium, 2.2 times more Manganese, 1.7 times more Sodium and 1.3 times more Water than Raw Chinese Waterchestnuts.
• While Raw Chinese Waterchestnuts contain 3 times more Copper than Raw Vinespinach.
• Both Raw Vinespinach and Raw Chinese Waterchestnuts have similar amounts of Phosphorus, Potassium, Selenium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Vinespinach has 1.3 times more Protein than Raw Chinese Waterchestnuts.
• While Raw Chinese Waterchestnuts contain 5.1 times more Energy and 7 times more Carbohydrate than Raw Vinespinach.
• Both Raw Vinespinach as well as Raw Chinese Waterchestnuts have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.