Nutrients in 500 calories of Chinese Waterchestnuts

Raw Chinese Waterchestnuts (Eleocharis dulcis).

Weight per 500 Calories

Chinese Waterchestnuts

516g

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

Macros Ratio

Protein Fat Carbs

94%

500 kcal ▼

Macro Nutrients

Chinese Waterchestnuts

Energy500 kcal

17.2%

Raw Chinese Waterchestnuts have 500 kcal of Energy per 500 calories, which is 17.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.52 g

0.53%

Raw Chinese Waterchestnuts have 0.51546391752577 g of Fat per 500 calories, which is 0.53% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.13 g

0.42%

Raw Chinese Waterchestnuts have 0.1340206185567 g of Saturated Fat per 500 calories, which is 0.42% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.052 g

3.22%

Raw Chinese Waterchestnuts have 0.051546391752577 g of Omega 3 per 500 calories, which is 3.22% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.16 g

0.97%

Raw Chinese Waterchestnuts have 0.16494845360825 g of Omega 6 per 500 calories, which is 0.97% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate123 g

95%

Raw Chinese Waterchestnuts have 123.40206185567 g of Carbohydrate per 500 calories, which is 95% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars24.7 g

34%

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

Raw Chinese Waterchestnuts have 24.742268041237 g of Sugars per 500 calories, which is 34% 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

Fiber15.5 g

40.7%

Raw Chinese Waterchestnuts have 15.463917525773 g of Fiber per 500 calories, which is 40.7% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein7.2 g

13%

Raw Chinese Waterchestnuts have 7.2164948453608 g of Protein per 500 calories, which is 13% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Chinese Waterchestnuts

Vitamin A0 μg

RAE, retinol activity equivalents

Raw Chinese Waterchestnuts have 0 μg of Vitamin A per 500 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.72 mg

60%

Thiamine

Raw Chinese Waterchestnuts have 0.72164948453608 mg of Vitamin B1 per 500 calories, which is 60% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21.03 mg

79.3%

Riboflavin

Raw Chinese Waterchestnuts have 1.0309278350515 mg of Vitamin B2 per 500 calories, which is 79.3% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B35.15 mg

32.2%

Niacin, nicotinic acid, niacinamide

Raw Chinese Waterchestnuts have 5.1546391752577 mg of Vitamin B3 per 500 calories, which is 32.2% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B52.47 mg

49.4%

Pantothenic acid

Raw Chinese Waterchestnuts have 2.4690721649485 mg of Vitamin B5 per 500 calories, which is 49.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.7 mg

130%

Pyridoxine

Raw Chinese Waterchestnuts have 1.6907216494845 mg of Vitamin B6 per 500 calories, which is 130% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B982.5 μg

20.6%

Folates and Folic Acid

Raw Chinese Waterchestnuts have 82.474226804124 μg of Vitamin B9 per 500 calories, which is 20.6% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C20.6 mg

23%

Ascorbic acid

Raw Chinese Waterchestnuts have 20.618556701031 mg of Vitamin C per 500 calories, which is 23% 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 500 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E6.2 mg

41.2%

Tocopherols and Tocotrienols

Raw Chinese Waterchestnuts have 6.1855670103093 mg of Vitamin E per 500 calories, which is 41.2% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1.55 μg

1.3%

Phytomenadione or phylloquinone

Raw Chinese Waterchestnuts have 1.5463917525773 μg of Vitamin K per 500 calories, which is 1.3% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Chinese Waterchestnuts

Calcium56.7 mg

5.67%

Raw Chinese Waterchestnuts have 56.701030927835 mg of Calcium per 500 calories, which is 5.67% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper1.7 mg

187%

Raw Chinese Waterchestnuts have 1.680412371134 mg of Copper per 500 calories, which is 187% 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

Iron0.31 mg

3.87%

Raw Chinese Waterchestnuts have 0.30927835051546 mg of Iron per 500 calories, which is 3.87% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium113 mg

27%

Raw Chinese Waterchestnuts have 113.40206185567 mg of Magnesium per 500 calories, which is 27% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.7 mg

74%

Raw Chinese Waterchestnuts have 1.7061855670103 mg of Manganese per 500 calories, which is 74% 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

Phosphorus325 mg

46.4%

Raw Chinese Waterchestnuts have 324.74226804124 mg of Phosphorus per 500 calories, which is 46.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium3010 mg

88.5%

Raw Chinese Waterchestnuts have 3010.3092783505 mg of Potassium per 500 calories, which is 88.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3.6 μg

6.56%

Raw Chinese Waterchestnuts have 3.6082474226804 μg of Selenium per 500 calories, which is 6.56% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium72 mg

4.8%

Raw Chinese Waterchestnuts have 72.164948453608 mg of Sodium per 500 calories, which is 4.8% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc2.58 mg

23.4%

Raw Chinese Waterchestnuts have 2.5773195876289 mg of Zinc per 500 calories, which is 23.4% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water379 g

10.2%

Raw Chinese Waterchestnuts have 378.65979381443 g of Water per 500 calories, which is 10.2% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 500 calories of Raw Chinese Waterchestnuts:

500 calories of Chinese Waterchestnuts has outstanding amounts of Vitamin B6.
It is an excellent source of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B9, Vitamin C and Vitamin E.
While 500 calories of product has trace amounts of Vitamin K, it has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 500 calories of Raw Chinese Waterchestnuts:

500 calories of Chinese Waterchestnuts has outstanding amounts of Copper and Potassium.
It is an excellent source of Magnesium, Manganese, Phosphorus and Zinc.
It also has some Calcium, Iron, Selenium and Sodium.

Macronutrients in 500 calories of Raw Chinese Waterchestnuts:

500 calories of Chinese Waterchestnuts has outstanding amounts of Carbohydrate.
It is an excellent source of Sugars and Fiber.
It also has a good amount of Protein.
This vegetable has some Omega 3.
While 500 calories of product has trace amounts of Omega 6, it has no Fat and Saturated Fat.

Compare Raw Chinese Waterchestnuts with:

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

Food Info

Nutrients in 500 calories of Chinese Waterchestnuts

Weight per 500 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Chinese Waterchestnuts with: