Comparing Nutrients in 100 grams Canned Chinese Waterchestnuts with Liquids VS Chinese Waterchestnuts

Macros Ratio

	Protein	Fat	Carbs
Canned Chinese Waterchestnuts with Liquids	7%	1%	92%
Chinese Waterchestnuts	5%	1%	94%

Macro Nutrients

	Canned Chinese Waterchestnuts with Liquids	Chinese Waterchestnuts	Recommended Dietary Allowance
Energy	1.72% 50kcal	3.34% 97kcal	2900kcal per day for Men 19-50 years
Fat	0.062% 0.06g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.05% 0.016g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	0.38% 0.006g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.019g	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	9.46% 12.3g	18.4% 24g	130g per day for Men 19-50 years
Sugars	3.4% 2.46g	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	6.58% 2.5g	7.9% 3g	38g per day for Men 19-50 years
Protein	1.57% 0.88g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Canned Chinese Waterchestnuts with Liquids	Chinese Waterchestnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0.92% 0.011mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.85% 0.024mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.25% 0.36mg	6.25% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	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	1.5% 6μg	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	1.44% 1.3mg	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	3.33% 0.5mg	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Chinese Waterchestnuts with Liquids	Chinese Waterchestnuts	Recommended Dietary Allowance
Calcium	0.4% 4mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	11% 0.1mg	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	11% 0.87mg	0.75% 0.06mg	8mg per day for Men 19-50 years
Magnesium	1.2% 5mg	5.24% 22mg	420mg per day for Men 19-50 years
Manganese	7% 0.16mg	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	2.7% 19mg	9% 63mg	700mg per day for Men 19-50 years
Potassium	3.47% 118mg	17% 584mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.53% 8mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	3.45% 0.38mg	4.55% 0.5mg	11mg per day for Men 19-50 years
Water	2.34% 86.4g	2% 73.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Chinese Waterchestnuts with Liquids VS Chinese Waterchestnuts per 100 g

Compare the macro and micronutrient content in 100 g of Canned Chinese Waterchestnuts with Liquids 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 Canned Chinese Waterchestnuts with Liquids vs Chinese Waterchestnuts:

• 100 g of Raw Chinese Waterchestnuts contain 12.7 times more Vitamin B1, 8.3 times more Vitamin B2, 2.8 times more Vitamin B3, 2.2 times more Vitamin B5, 2.1 times more Vitamin B6, 2.7 times more Vitamin B9, 3.1 times more Vitamin C and 2.4 times more Vitamin E than Canned Chinese Waterchestnuts Solids and Liquids.
• 100 grams of Canned Chinese Waterchestnuts with Liquids have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B9 and Vitamin C
• Both Canned Chinese Waterchestnuts Solids and Liquids as well as Raw Chinese Waterchestnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Canned Chinese Waterchestnuts with Liquids vs Chinese Waterchestnuts:

• 100 grams of Canned Chinese Waterchestnuts with Liquids have 14.5 times more Iron than Chinese Waterchestnuts.
• While 100 g of Raw Chinese Waterchestnuts contain 3.3 times more Copper, 4.4 times more Magnesium, 2.1 times more Manganese, 3.3 times more Phosphorus, 4.9 times more Potassium and 1.3 times more Zinc than Canned Chinese Waterchestnuts Solids and Liquids.
• 100 grams of Canned Chinese Waterchestnuts with Liquids lack sufficient amounts of Magnesium
• 100 grams of Chinese Waterchestnuts lack sufficient amounts of Iron
• Both Canned Chinese Waterchestnuts Solids and Liquids as well as Raw Chinese Waterchestnuts lack sufficient amounts of Calcium and Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Chinese Waterchestnuts contain 1.9 times more Energy, 1.9 times more Carbohydrate, 2 times more Sugars and 1.6 times more Protein than Canned Chinese Waterchestnuts Solids and Liquids.
• Both Canned Chinese Waterchestnuts with Liquids and Chinese Waterchestnuts offer comparable quantities of Fiber per 100 grams.
• 100 grams of Canned Chinese Waterchestnuts with Liquids provide inadequate amounts of Energy and Protein
• Both Canned Chinese Waterchestnuts Solids and Liquids as well as Raw Chinese Waterchestnuts provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.