Nutrients in 300 calories of Chinese Waterchestnuts

Raw Chinese Waterchestnuts (Eleocharis dulcis).

Weight per 300 Calories

Chinese Waterchestnuts

309g

Raw Chinese Waterchestnuts has average energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

94%

300 kcal ▼

Macro Nutrients

Chinese Waterchestnuts

Energy300 kcal

10.3%

Raw Chinese Waterchestnuts have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.31 g

0.32%

Raw Chinese Waterchestnuts have 0.30927835051546 g of Fat per 300 calories, which is 0.32% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.08 g

0.25%

Raw Chinese Waterchestnuts have 0.080412371134021 g of Saturated Fat per 300 calories, which is 0.25% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.031 g

1.93%

Raw Chinese Waterchestnuts have 0.030927835051546 g of Omega 3 per 300 calories, which is 1.93% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.099 g

0.58%

Raw Chinese Waterchestnuts have 0.098969072164948 g of Omega 6 per 300 calories, which is 0.58% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Chinese Waterchestnuts have 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate74 g

57%

Raw Chinese Waterchestnuts have 74.041237113402 g of Carbohydrate per 300 calories, which is 57% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars15 g

20.5%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw Chinese Waterchestnuts have 14.845360824742 g of Sugars per 300 calories, which is 20.5% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber9.28 g

24.4%

Raw Chinese Waterchestnuts have 9.2783505154639 g of Fiber per 300 calories, which is 24.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein4.33 g

7.73%

Raw Chinese Waterchestnuts have 4.3298969072165 g of Protein per 300 calories, which is 7.73% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
Buy premium vegan protein powder

Vitamins

Chinese Waterchestnuts

Vitamin A0 μg

RAE, retinol activity equivalents

Raw Chinese Waterchestnuts have 0 μg of Vitamin A per 300 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
Buy Preformed Vegan Vitamin A

Vitamin B10.43 mg

36%

Thiamine

Raw Chinese Waterchestnuts have 0.43298969072165 mg of Vitamin B1 per 300 calories, which is 36% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
Buy Vegan Vitamin B1

Vitamin B20.62 mg

47.6%

Riboflavin

Raw Chinese Waterchestnuts have 0.61855670103093 mg of Vitamin B2 per 300 calories, which is 47.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
Buy Vegan Vitamin B2

Vitamin B33.1 mg

19.3%

Niacin, nicotinic acid, niacinamide

Raw Chinese Waterchestnuts have 3.0927835051546 mg of Vitamin B3 per 300 calories, which is 19.3% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B3

Vitamin B51.5 mg

29.6%

Pantothenic acid

Raw Chinese Waterchestnuts have 1.4814432989691 mg of Vitamin B5 per 300 calories, which is 29.6% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
Buy Nutritional Yeast naturally rich in vitamin B5

Vitamin B61 mg

78%

Pyridoxine

Raw Chinese Waterchestnuts have 1.0144329896907 mg of Vitamin B6 per 300 calories, which is 78% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B949.5 μg

12.4%

Folates and Folic Acid

Raw Chinese Waterchestnuts have 49.484536082474 μg of Vitamin B9 per 300 calories, which is 12.4% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Chinese Waterchestnuts have 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
Buy Vegan Vitamin B12

Vitamin C12.4 mg

13.7%

Ascorbic acid

Raw Chinese Waterchestnuts have 12.371134020619 mg of Vitamin C per 300 calories, which is 13.7% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Chinese Waterchestnuts have 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
Buy Vegan Vitamin D

Vitamin E3.7 mg

24.7%

Tocopherols and Tocotrienols

Raw Chinese Waterchestnuts have 3.7113402061856 mg of Vitamin E per 300 calories, which is 24.7% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K0.93 μg

0.77%

Phytomenadione or phylloquinone

Raw Chinese Waterchestnuts have 0.92783505154639 μg of Vitamin K per 300 calories, which is 0.77% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Chinese Waterchestnuts

Calcium34 mg

3.4%

Raw Chinese Waterchestnuts have 34.020618556701 mg of Calcium per 300 calories, which is 3.4% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1 mg

112%

Raw Chinese Waterchestnuts have 1.0082474226804 mg of Copper per 300 calories, which is 112% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron0.19 mg

2.3%

Raw Chinese Waterchestnuts have 0.18556701030928 mg of Iron per 300 calories, which is 2.3% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium68 mg

16.2%

Raw Chinese Waterchestnuts have 68.041237113402 mg of Magnesium per 300 calories, which is 16.2% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.02 mg

44.5%

Raw Chinese Waterchestnuts have 1.0237113402062 mg of Manganese per 300 calories, which is 44.5% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus195 mg

28%

Raw Chinese Waterchestnuts have 194.84536082474 mg of Phosphorus per 300 calories, which is 28% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1806 mg

53%

Raw Chinese Waterchestnuts have 1806.1855670103 mg of Potassium per 300 calories, which is 53% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium2.16 μg

3.94%

Raw Chinese Waterchestnuts have 2.1649484536082 μg of Selenium per 300 calories, which is 3.94% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium43.3 mg

2.9%

Raw Chinese Waterchestnuts have 43.298969072165 mg of Sodium per 300 calories, which is 2.9% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.55 mg

14%

Raw Chinese Waterchestnuts have 1.5463917525773 mg of Zinc per 300 calories, which is 14% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water227 g

6.14%

Raw Chinese Waterchestnuts have 227.19587628866 g of Water per 300 calories, which is 6.14% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw Chinese Waterchestnuts:

300 calories of Chinese Waterchestnuts is an excellent source of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin E.
It has a good amount of Vitamin B3, Vitamin B9 and Vitamin C.
While 300 calories of product has trace amounts of Vitamin K, it has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 300 calories of Raw Chinese Waterchestnuts:

300 calories of Chinese Waterchestnuts has outstanding amounts of Copper.
It is an excellent source of Manganese, Phosphorus and Potassium.
It also has a good amount of Magnesium and Zinc.
This vegetable has some Calcium, Selenium and Sodium.
The product has trace amounts of Iron.

Macronutrients in 300 calories of Raw Chinese Waterchestnuts:

300 calories of Chinese Waterchestnuts is an excellent source of Carbohydrate, Sugars and Fiber.
It has a good amount of Protein.
While 300 calories of product has trace amounts of Omega 3, it has no Fat, Saturated Fat and Omega 6.

Compare Raw Chinese Waterchestnuts with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 300 calories of Chinese Waterchestnuts

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Chinese Waterchestnuts with: