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Comparing Nutrients in 100 calories VinespinachVS Chinese Waterchestnuts

Weight per 100 calories

Vinespinach
526g
Chinese Waterchestnuts
103g

Raw Chinese Waterchestnuts have 5.1 times more energy per unit of mass than Raw Vinespinach, which is average in comparison to other foods. Vinespinach having very low energy density.

Which food has more nutrients per 100 calories - Vinespinach or Chinese Waterchestnuts?

Macros Ratio

Protein Fat Carbs

Vinespinach
31%
11%
58%
Chinese Waterchestnuts
5%
1%
94%
100 kcal ▼

Macro Nutrients

Vinespinachvs Chinese Waterchestnuts
3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.63%1.58g
Fat
0.11%0.1g
1.58 gvs0.1 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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

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NA
Omega 3
0.64%0.01g
NA gvs0.01 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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NA
Omega 6
0.19%0.033g
NA gvs0.033 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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13.8%18g
Carbohydrate
19%24.7g
18 gvs24.7 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
6.83%4.95g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs4.95 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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NA
Fiber
8.14%3.1g
NA gvs3.1 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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17%9.47g
Protein
2.58%1.44g
9.47 gvs1.44 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Vinespinachvs Chinese Waterchestnuts
234%2105μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
2105 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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22%0.26mg
Vitamin B1
12%0.14mg
Thiamine
0.26 mgvs0.14 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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62.8%0.82mg
Vitamin B2
16%0.21mg
Riboflavin
0.82 mgvs0.21 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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16.4%2.63mg
Vitamin B3
6.44%1.03mg
Niacin, nicotinic acid, niacinamide
2.63 mgvs1.03 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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5.58%0.28mg
Vitamin B5
9.88%0.49mg
Pantothenic acid
0.28 mgvs0.49 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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97%1.26mg
Vitamin B6
26%0.34mg
Pyridoxine
1.26 mgvs0.34 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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184%737μg
Vitamin B9
4.12%16.5μg
Folates and Folic Acid
737 μgvs16.5 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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596%537mg
Vitamin C
4.6%4.12mg
Ascorbic acid
537 mgvs4.12 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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NA
Vitamin E
8.25%1.24mg
Tocopherols and Tocotrienols
NA mgvs1.24 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
0.26%0.31μg
Phytomenadione or phylloquinone
NA μgvs0.31 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Vinespinachvs Chinese Waterchestnuts
57.4%574mg
Calcium
1.13%11.3mg
574 mgvs11.3 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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62.6%0.56mg
Copper
37.3%0.34mg
0.56 mgvs0.34 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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79%6.3mg
Iron
0.77%0.062mg
6.3 mgvs0.062 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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81.5%342mg
Magnesium
5.4%22.7mg
342 mgvs22.7 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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168%3.87mg
Manganese
15%0.34mg
3.87 mgvs0.34 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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39%274mg
Phosphorus
9.28%65mg
274 mgvs65 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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79%2684mg
Potassium
17.7%602mg
2684 mgvs602 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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7.66%4.2μg
Selenium
1.3%0.72μg
4.2 μgvs0.72 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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8.42%126mg
Sodium
0.96%14.4mg
126 mgvs14.4 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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20.6%2.26mg
Zinc
4.7%0.52mg
2.26 mgvs0.52 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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13.2%490g
Water
2.05%75.7g
490 gvs75.7 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Vinespinach vs Chinese Waterchestnuts:
Comparing minerals per 100 calories for Vinespinach vs Chinese Waterchestnuts:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal:

VinespinachVS Canned Chinese Waterchestnuts with LiquidsChinese WaterchestnutsVS Canned Chinese Waterchestnuts with Liquids
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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