Comparing Nutrients in 14 ounces Canned Chinese Waterchestnuts with LiquidsVS Sunflower Seeds

Macros Ratio

Protein Fat Carbs

Canned Chinese Waterchestnuts with Liquids

92%

Sunflower Seeds

13%

74%

13%

14 oz ▼

Macro Nutrients

Canned Chinese Waterchestnuts with Liquidsvs Sunflower Seeds

6.84%198kcal

Energy

80%2318kcal

198 kcalvs2318 kcal

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

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0.25%0.24g

Fat

211%204g

0.24 gvs204 g

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

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0.2%0.064g

Saturated Fat

55.3%17.7g

0.064 gvs17.7 g

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

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1.5%0.024g

Omega 3

15%0.24g

0.024 gvs0.24 g

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

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0.44%0.075g

Omega 6

538%91g

0.075 gvs91 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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37.6%49g

Carbohydrate

61%79.4g

49 gvs79.4 g

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

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13.5%9.76g

Sugars

14.3%10.4g

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

9.76 gvs10.4 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

%9.92g

NA gvs9.92 g

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

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26%9.92g

Fiber

90%34g

9.92 gvs34 g

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

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6.24%3.5g

Protein

147%82.5g

3.5 gvs82.5 g

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

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Vitamins

Canned Chinese Waterchestnuts with Liquidsvs Sunflower Seeds

0%0μg

Vitamin A

1.32%12μg

RAE, retinol activity equivalents

0 μgvs12 μg

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

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3.64%0.044mg

Vitamin B1

490%5.87mg

Thiamine

0.044 mgvs5.87 mg

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

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7.33%0.095mg

Vitamin B2

108%1.4mg

Riboflavin

0.095 mgvs1.4 mg

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

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8.93%1.43mg

Vitamin B3

207%33mg

Niacin, nicotinic acid, niacinamide

1.43 mgvs33 mg

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

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17.5%0.88mg

Vitamin B5

89.7%4.5mg

Pantothenic acid

0.88 mgvs4.5 mg

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

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48.5%0.63mg

Vitamin B6

411%5.34mg

Pyridoxine

0.63 mgvs5.34 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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5.95%24μg

Vitamin B9

225%901μg

Folates and Folic Acid

24 μgvs901 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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5.73%5.16mg

Vitamin C

6.17%5.56mg

Ascorbic acid

5.16 mgvs5.56 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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13.2%2mg

Vitamin E

931%140mg

Tocopherols and Tocotrienols

2 mgvs140 mg

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

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0.66%0.79μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.79 μgvs0 μg

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

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Minerals

Canned Chinese Waterchestnuts with Liquidsvs Sunflower Seeds

1.6%16mg

Calcium

31%310mg

16 mgvs310 mg

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

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44%0.4mg

Copper

794%7.14mg

0.4 mgvs7.14 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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43%3.45mg

Iron

260%21mg

3.45 mgvs21 mg

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

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4.72%20mg

Magnesium

307%1290mg

20 mgvs1290 mg

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

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27.8%0.64mg

Manganese

336%7.74mg

0.64 mgvs7.74 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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10.8%75.4mg

Phosphorus

374%2619mg

75.4 mgvs2619 mg

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

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13.8%468mg

Potassium

75.3%2560mg

468 mgvs2560 mg

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

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5.05%2.78μg

Selenium

382%210μg

2.78 μgvs210 μg

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

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2.1%31.8mg

Sodium

2.4%35.7mg

31.8 mgvs35.7 mg

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

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13.7%1.5mg

Zinc

180%20mg

1.5 mgvs20 mg

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

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9.27%343g

Water

0.51%18.8g

343 gvs18.8 g

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

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Lets compare vitamin content per 14 ounces of Canned Chinese Waterchestnuts with Liquids vs Sunflower Seeds:

Dried Sunflower Seed Kernels contain 134.5 times more Vitamin B1, 14.8 times more Vitamin B2, 23.2 times more Vitamin B3, 5.1 times more Vitamin B5, 8.5 times more Vitamin B6, 37.8 times more Vitamin B9 and 70.3 times more Vitamin E than Canned Chinese Waterchestnuts Solids and Liquids.
Both Canned Chinese Waterchestnuts Solids and Liquids and Dried Sunflower Seed Kernels have similar amounts of Vitamin C per 14 oz.
Both Canned Chinese Waterchestnuts Solids and Liquids as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Canned Chinese Waterchestnuts with Liquids vs Sunflower Seeds:

Canned Chinese Waterchestnuts Solids and Liquids have 18.3 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 19.5 times more Calcium, 18 times more Copper, 6 times more Iron, 65 times more Magnesium, 12.1 times more Manganese, 34.7 times more Phosphorus, 5.5 times more Potassium, 75.7 times more Selenium and 13.2 times more Zinc than Canned Chinese Waterchestnuts Solids and Liquids.

Comparison of macro-nutrients per 14 ounces:

Dried Sunflower Seed Kernels contain 11.7 times more Energy, 857.7 times more Fat, 278.4 times more Saturated Fat, 10 times more Omega 3, 1213.2 times more Omega 6, 1.6 times more Carbohydrate, 3.4 times more Fiber and 23.6 times more Protein than Canned Chinese Waterchestnuts Solids and Liquids.
Both Canned Chinese Waterchestnuts Solids and Liquids and Dried Sunflower Seed Kernels have similar amounts of Sugars per 14 oz.
Both Canned Chinese Waterchestnuts Solids and Liquids as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

Canned Chinese Waterchestnuts with LiquidsVS WatercressSunflower SeedsVS WatercressCanned Chinese Waterchestnuts with LiquidsVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 14 ounces Canned Chinese Waterchestnuts with LiquidsVS Sunflower Seeds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 14 oz: