Comparing Nutrients in 1 pound Canned Chinese Waterchestnuts with LiquidsVS Valencia Oranges

Macros Ratio

Protein Fat Carbs

Canned Chinese Waterchestnuts with Liquids

92%

Valencia Oranges

87%

1 lb ▼

Macro Nutrients

Canned Chinese Waterchestnuts with Liquidsvs Valencia Oranges

7.82%227kcal

Energy

7.66%222kcal

227 kcalvs222 kcal

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

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0.28%0.27g

Fat

1.4%1.36g

0.27 gvs1.36 g

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

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0.23%0.073g

Saturated Fat

0.5%0.16g

0.073 gvs0.16 g

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

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1.7%0.027g

Omega 3

4.54%0.073g

0.027 gvs0.073 g

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

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0.51%0.086g

Omega 6

1.17%0.2g

0.086 gvs0.2 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

41.5%54g

55.8 gvs54 g

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

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15.4%11g

Sugars

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

11 gvsNA 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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30%11.3g

Fiber

30%11.3g

11.3 gvs11.3 g

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

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7.13%4g

Protein

8.42%4.7g

4 gvs4.7 g

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

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Vitamins

Canned Chinese Waterchestnuts with Liquidsvs Valencia Oranges

0%0μg

Vitamin A

6.05%54.4μg

RAE, retinol activity equivalents

0 μgvs54.4 μg

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

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4.16%0.05mg

Vitamin B1

33%0.39mg

Thiamine

0.05 mgvs0.39 mg

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

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8.37%0.11mg

Vitamin B2

14%0.18mg

Riboflavin

0.11 mgvs0.18 mg

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

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10.2%1.63mg

Vitamin B3

7.77%1.24mg

Niacin, nicotinic acid, niacinamide

1.63 mgvs1.24 mg

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

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20%1mg

Vitamin B5

22.7%1.13mg

Pantothenic acid

1 mgvs1.13 mg

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

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55.5%0.72mg

Vitamin B6

22%0.29mg

Pyridoxine

0.72 mgvs0.29 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

44.2%177μg

Folates and Folic Acid

27.2 μgvs177 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

244%220mg

Ascorbic acid

5.9 mgvs220 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

Tocopherols and Tocotrienols

2.27 mgvsNA mg

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

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0.76%0.91μg

Vitamin K

Phytomenadione or phylloquinone

0.91 μgvsNA μg

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

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Minerals

Canned Chinese Waterchestnuts with Liquidsvs Valencia Oranges

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

18.6%0.17mg

0.45 mgvs0.17 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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49.3%3.95mg

Iron

5.1%0.41mg

3.95 mgvs0.41 mg

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

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5.4%22.7mg

Magnesium

10.8%45.4mg

22.7 mgvs45.4 mg

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

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31.8%0.73mg

Manganese

4.54%0.1mg

0.73 mgvs0.1 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

11%77mg

86 mgvs77 mg

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

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15.7%535mg

Potassium

24%812mg

535 mgvs812 mg

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

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5.77%3.18μg

Selenium

3.18 μgvsNA μg

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

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2.4%36.3mg

Sodium

0%0mg

36.3 mgvs0 mg

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

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15.7%1.72mg

Zinc

2.47%0.27mg

1.72 mgvs0.27 mg

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

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10.6%392g

Water

10.6%392g

392 gvs392 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 Valencia Oranges:

Canned Chinese Waterchestnuts Solids and Liquids have 1.3 times more Vitamin B3 and 2.5 times more Vitamin B6 than Raw Valencia Oranges.
While Raw Valencia Oranges contain more Vitamin A, 7.9 times more Vitamin B1, 1.7 times more Vitamin B2, 6.5 times more Vitamin B9 and 37.3 times more Vitamin C than Canned Chinese Waterchestnuts Solids and Liquids.
Both Canned Chinese Waterchestnuts Solids and Liquids and Raw Valencia Oranges have similar amounts of Vitamin B5 per 1 lb.
Both Canned Chinese Waterchestnuts Solids and Liquids as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Chinese Waterchestnuts with Liquids vs Valencia Oranges:

Canned Chinese Waterchestnuts Solids and Liquids have 2.7 times more Copper, 9.7 times more Iron, 7 times more Manganese and 6.3 times more Zinc than Raw Valencia Oranges.
While Raw Valencia Oranges contain 10 times more Calcium, 2 times more Magnesium and 1.5 times more Potassium than Canned Chinese Waterchestnuts Solids and Liquids.
Both Canned Chinese Waterchestnuts Solids and Liquids and Raw Valencia Oranges have similar amounts of Phosphorus and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

Raw Valencia Oranges contain 2.7 times more Omega 3 than Canned Chinese Waterchestnuts Solids and Liquids.
Both Canned Chinese Waterchestnuts Solids and Liquids and Raw Valencia Oranges have similar amounts of Energy, Carbohydrate, Fiber and Protein per 1 lb.
Both Canned Chinese Waterchestnuts Solids and Liquids as well as Raw Valencia Oranges 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 WatercressValencia OrangesVS WatercressCanned Chinese Waterchestnuts with LiquidsVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 1 pound Canned Chinese Waterchestnuts with LiquidsVS Valencia Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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