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Comparing Nutrients in 100 grams Canned Chinese Waterchestnuts with LiquidsVS Watercress

Macros Ratio

Protein Fat Carbs

Canned Chinese Waterchestnuts with Liquids
7%
1%
92%
Watercress
60%
6%
34%
100 g ▼

Macro Nutrients

1.72%50kcal
Energy
0.38%11kcal
50 kcalvs11 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.062%0.06g
Fat
0.1%0.1g
0.06 gvs0.1 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.05%0.016g
Saturated Fat
0.084%0.027g
0.016 gvs0.027 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.38%0.006g
Omega 3
1.44%0.023g
0.006 gvs0.023 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.11%0.019g
Omega 6
0.071%0.012g
0.019 gvs0.012 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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9.46%12.3g
Carbohydrate
0.99%1.3g
12.3 gvs1.3 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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3.4%2.46g
Sugars
0.28%0.2g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
2.46 gvs0.2 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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6.58%2.5g
Fiber
1.3%0.5g
2.5 gvs0.5 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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1.57%0.88g
Protein
4.1%2.3g
0.88 gvs2.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
17.8%160μg
RAE, retinol activity equivalents
0 μgvs160 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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0.92%0.011mg
Vitamin B1
7.5%0.09mg
Thiamine
0.011 mgvs0.09 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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1.85%0.024mg
Vitamin B2
9.23%0.12mg
Riboflavin
0.024 mgvs0.12 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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2.25%0.36mg
Vitamin B3
1.25%0.2mg
Niacin, nicotinic acid, niacinamide
0.36 mgvs0.2 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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4.4%0.22mg
Vitamin B5
6.2%0.31mg
Pantothenic acid
0.22 mgvs0.31 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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12.2%0.16mg
Vitamin B6
9.92%0.13mg
Pyridoxine
0.16 mgvs0.13 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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1.5%6μg
Vitamin B9
2.25%9μg
Folates and Folic Acid
6 μgvs9 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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1.44%1.3mg
Vitamin C
47.8%43mg
Ascorbic acid
1.3 mgvs43 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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3.33%0.5mg
Vitamin E
6.67%1mg
Tocopherols and Tocotrienols
0.5 mgvs1 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.17%0.2μg
Vitamin K
208%250μg
Phytomenadione or phylloquinone
0.2 μgvs250 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

0.4%4mg
Calcium
12%120mg
4 mgvs120 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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11%0.1mg
Copper
8.56%0.077mg
0.1 mgvs0.077 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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11%0.87mg
Iron
2.5%0.2mg
0.87 mgvs0.2 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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1.2%5mg
Magnesium
5%21mg
5 mgvs21 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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7%0.16mg
Manganese
10.6%0.24mg
0.16 mgvs0.24 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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2.7%19mg
Phosphorus
8.57%60mg
19 mgvs60 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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3.47%118mg
Potassium
9.7%330mg
118 mgvs330 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.27%0.7μg
Selenium
1.64%0.9μg
0.7 μgvs0.9 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.53%8mg
Sodium
2.73%41mg
8 mgvs41 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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3.45%0.38mg
Zinc
1%0.11mg
0.38 mgvs0.11 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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2.34%86.4g
Water
2.57%95g
86.4 gvs95 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Canned Chinese Waterchestnuts with Liquids vs Watercress:
Comparing minerals per 100 grams for Canned Chinese Waterchestnuts with Liquids vs Watercress:
Comparison of macro-nutrients per 100 grams:



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