Comparing Nutrients in 500 calories Chinese WaterchestnutsVS Canned Chinese Waterchestnuts with Liquids

Weight per 500 calories

Chinese Waterchestnuts

516g

Canned Chinese Waterchestnuts with Liquids

1000g

Chinese Waterchestnuts have 1.9 times more energy per 100g than Canned Chinese Waterchestnuts with Liquids. It has average energy density when compared to other foods. Canned Chinese Waterchestnuts Solids and Liquids having low energy density.

Which food has more nutrients per 500 calories - Chinese Waterchestnuts or Canned Chinese Waterchestnuts with Liquids?

Macros Ratio

Protein Fat Carbs

Chinese Waterchestnuts

94%

Canned Chinese Waterchestnuts with Liquids

92%

500 kcal ▼

Macro Nutrients

Chinese Waterchestnutsvs Canned Chinese Waterchestnuts with Liquids

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.53%0.52g

Fat

0.62%0.6g

0.52 gvs0.6 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.42%0.13g

Saturated Fat

0.5%0.16g

0.13 gvs0.16 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.22%0.052g

Omega 3

3.75%0.06g

0.052 gvs0.06 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.97%0.16g

Omega 6

1.1%0.19g

0.16 gvs0.19 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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95%123g

Carbohydrate

95%123g

123 gvs123 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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34%24.7g

Sugars

34%24.6g

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

24.7 gvs24.6 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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40.7%15.5g

Fiber

65.8%25g

15.5 gvs25 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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13%7.2g

Protein

15.7%8.8g

7.2 gvs8.8 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Chinese Waterchestnutsvs Canned Chinese Waterchestnuts with Liquids

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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60%0.72mg

Vitamin B1

9.17%0.11mg

Thiamine

0.72 mgvs0.11 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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79.3%1.03mg

Vitamin B2

18.5%0.24mg

Riboflavin

1.03 mgvs0.24 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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32.2%5.15mg

Vitamin B3

22.5%3.6mg

Niacin, nicotinic acid, niacinamide

5.15 mgvs3.6 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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49.4%2.47mg

Vitamin B5

44.2%2.2mg

Pantothenic acid

2.47 mgvs2.2 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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130%1.7mg

Vitamin B6

122%1.6mg

Pyridoxine

1.7 mgvs1.6 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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20.6%82.5μg

Vitamin B9

15%60μg

Folates and Folic Acid

82.5 μgvs60 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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23%20.6mg

Vitamin C

14.4%13mg

Ascorbic acid

20.6 mgvs13 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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41.2%6.2mg

Vitamin E

33.3%5mg

Tocopherols and Tocotrienols

6.2 mgvs5 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1.3%1.55μg

Vitamin K

1.67%2μg

Phytomenadione or phylloquinone

1.55 μgvs2 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Chinese Waterchestnutsvs Canned Chinese Waterchestnuts with Liquids

5.67%56.7mg

Calcium

4%40mg

56.7 mgvs40 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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187%1.7mg

Copper

111%1mg

1.7 mgvs1 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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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3.87%0.31mg

Iron

109%8.7mg

0.31 mgvs8.7 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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27%113mg

Magnesium

12%50mg

113 mgvs50 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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74%1.7mg

Manganese

70%1.6mg

1.7 mgvs1.6 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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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46.4%325mg

Phosphorus

27%190mg

325 mgvs190 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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88.5%3010mg

Potassium

34.7%1180mg

3010 mgvs1180 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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6.56%3.6μg

Selenium

12.7%7μg

3.6 μgvs7 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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4.8%72mg

Sodium

5.33%80mg

72 mgvs80 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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23.4%2.58mg

Zinc

34.5%3.8mg

2.58 mgvs3.8 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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10.2%379g

Water

23.4%864g

379 gvs864 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Chinese Waterchestnuts vs Canned Chinese Waterchestnuts with Liquids:

Raw Chinese Waterchestnuts have 6.6 times more Vitamin B1, 4.3 times more Vitamin B2, 1.4 times more Vitamin B3, 1.4 times more Vitamin B9, 1.6 times more Vitamin C and 1.2 times more Vitamin E than Canned Chinese Waterchestnuts Solids and Liquids.
Both Raw Chinese Waterchestnuts and Canned Chinese Waterchestnuts Solids and Liquids have similar amounts of Vitamin B5 and Vitamin B6 per 500 kcal.
Both Raw Chinese Waterchestnuts as well as Canned Chinese Waterchestnuts Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Chinese Waterchestnuts vs Canned Chinese Waterchestnuts with Liquids:

Raw Chinese Waterchestnuts have 1.4 times more Calcium, 1.7 times more Copper, 2.3 times more Magnesium, 1.7 times more Phosphorus and 2.6 times more Potassium than Canned Chinese Waterchestnuts Solids and Liquids.
While Canned Chinese Waterchestnuts Solids and Liquids contain 28.1 times more Iron, 1.9 times more Selenium, 1.5 times more Zinc and 2.3 times more Water than Raw Chinese Waterchestnuts.
Both Raw Chinese Waterchestnuts and Canned Chinese Waterchestnuts Solids and Liquids have similar amounts of Manganese and Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Canned Chinese Waterchestnuts Solids and Liquids contain 1.6 times more Fiber than Raw Chinese Waterchestnuts.
Both Raw Chinese Waterchestnuts and Canned Chinese Waterchestnuts Solids and Liquids have similar amounts of Energy, Carbohydrate, Sugars and Protein per 500 kcal.
Both Raw Chinese Waterchestnuts as well as Canned Chinese Waterchestnuts Solids and Liquids have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Chinese WaterchestnutsVS WatercressCanned Chinese Waterchestnuts with LiquidsVS Watercress

Compare Foods

Comparing Nutrients in 500 calories Chinese WaterchestnutsVS Canned Chinese Waterchestnuts with Liquids

Weight per 500 calories

Which food has more nutrients per 500 calories - Chinese Waterchestnuts or Canned Chinese Waterchestnuts with Liquids?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: