Comparing Nutrients in 1 pound Canned Chinese Waterchestnuts with LiquidsVS Boiled Broccoli

Macros Ratio

Protein Fat Carbs

Canned Chinese Waterchestnuts with Liquids

92%

Boiled Broccoli

23%

68%

1 lb ▼

Macro Nutrients

Canned Chinese Waterchestnuts with Liquidsvs Boiled Broccoli

7.82%227kcal

Energy

5.47%159kcal

227 kcalvs159 kcal

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

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0.28%0.27g

Fat

1.9%1.86g

0.27 gvs1.86 g

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

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0.23%0.073g

Saturated Fat

1.1%0.36g

0.073 gvs0.36 g

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

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1.7%0.027g

Omega 3

33.7%0.54g

0.027 gvs0.54 g

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

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0.51%0.086g

Omega 6

1.36%0.23g

0.086 gvs0.23 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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43%55.8g

Carbohydrate

25%32.6g

55.8 gvs32.6 g

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

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15.4%11g

Sugars

8.7%6.3g

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

11 gvs6.3 g

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

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Fructose

4.63%3.36g

≤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 gvs3.36 g

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

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Glucose

%2.22g

NA gvs2.22 g

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

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Sucrose

%0.36g

NA gvs0.36 g

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

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30%11.3g

Fiber

39.4%15g

11.3 gvs15 g

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

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7.13%4g

Protein

19.3%10.8g

4 gvs10.8 g

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

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Vitamins

Canned Chinese Waterchestnuts with Liquidsvs Boiled Broccoli

0%0μg

Vitamin A

39%349μg

RAE, retinol activity equivalents

0 μgvs349 μg

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

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4.16%0.05mg

Vitamin B1

24%0.29mg

Thiamine

0.05 mgvs0.29 mg

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

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8.37%0.11mg

Vitamin B2

43%0.56mg

Riboflavin

0.11 mgvs0.56 mg

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

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10.2%1.63mg

Vitamin B3

15.7%2.5mg

Niacin, nicotinic acid, niacinamide

1.63 mgvs2.5 mg

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

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20%1mg

Vitamin B5

56%2.8mg

Pantothenic acid

1 mgvs2.8 mg

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

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55.5%0.72mg

Vitamin B6

69.8%0.91mg

Pyridoxine

0.72 mgvs0.91 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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6.8%27.2μg

Vitamin B9

122%490μg

Folates and Folic Acid

27.2 μgvs490 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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6.55%5.9mg

Vitamin C

327%294mg

Ascorbic acid

5.9 mgvs294 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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15%2.27mg

Vitamin E

44%6.58mg

Tocopherols and Tocotrienols

2.27 mgvs6.58 mg

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

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0.76%0.91μg

Vitamin K

533%640μg

Phytomenadione or phylloquinone

0.91 μgvs640 μg

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

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Minerals

Canned Chinese Waterchestnuts with Liquidsvs Boiled Broccoli

1.8%18mg

Calcium

18%181mg

18 mgvs181 mg

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

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50.4%0.45mg

Copper

30.7%0.28mg

0.45 mgvs0.28 mg

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

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Fluoride

0.45%18μg

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

NA μgvs18 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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49.3%3.95mg

Iron

38%3.04mg

3.95 mgvs3.04 mg

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

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5.4%22.7mg

Magnesium

22.7%95mg

22.7 mgvs95 mg

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

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31.8%0.73mg

Manganese

38.3%0.88mg

0.73 mgvs0.88 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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12.3%86mg

Phosphorus

43.4%304mg

86 mgvs304 mg

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

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15.7%535mg

Potassium

39%1329mg

535 mgvs1329 mg

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

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5.77%3.18μg

Selenium

13%7.26μg

3.18 μgvs7.26 μg

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

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2.4%36.3mg

Sodium

12.4%186mg

36.3 mgvs186 mg

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

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15.7%1.72mg

Zinc

18.6%2.04mg

1.72 mgvs2.04 mg

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

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10.6%392g

Water

11%405g

392 gvs405 g

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

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Lets compare vitamin content per 1 pound of Canned Chinese Waterchestnuts with Liquids vs Boiled Broccoli:

Boiled and Drained Broccoli contains more Vitamin A, 5.7 times more Vitamin B1, 5.1 times more Vitamin B2, 1.5 times more Vitamin B3, 2.8 times more Vitamin B5, 1.3 times more Vitamin B6, 18 times more Vitamin B9, 49.9 times more Vitamin C, 2.9 times more Vitamin E and 705.5 times more Vitamin K than Canned Chinese Waterchestnuts Solids and Liquids.
Both Canned Chinese Waterchestnuts Solids and Liquids as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Chinese Waterchestnuts with Liquids vs Boiled Broccoli:

Canned Chinese Waterchestnuts Solids and Liquids have 1.6 times more Copper and 1.3 times more Iron than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 10 times more Calcium, 4.2 times more Magnesium, 3.5 times more Phosphorus, 2.5 times more Potassium, 2.3 times more Selenium and 5.1 times more Sodium than Canned Chinese Waterchestnuts Solids and Liquids.
Both Canned Chinese Waterchestnuts Solids and Liquids and Boiled and Drained Broccoli have similar amounts of Manganese, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

Canned Chinese Waterchestnuts Solids and Liquids have 1.4 times more Energy, 1.7 times more Carbohydrate and 1.8 times more Sugars than Boiled and Drained Broccoli.
While Boiled and Drained Broccoli contains 19.8 times more Omega 3, 1.3 times more Fiber and 2.7 times more Protein than Canned Chinese Waterchestnuts Solids and Liquids.
Both Canned Chinese Waterchestnuts Solids and Liquids as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

Canned Chinese Waterchestnuts with LiquidsVS WatercressBoiled BroccoliVS WatercressCanned Chinese Waterchestnuts with LiquidsVS Frozen Chopped BroccoliBoiled BroccoliVS Frozen Chopped Broccoli

Compare Foods

Comparing Nutrients in 1 pound Canned Chinese Waterchestnuts with LiquidsVS Boiled Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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