Comparing Nutrients in 500 calories Canned Chinese Waterchestnuts with LiquidsVS Blanched Almonds

Weight per 500 calories

Canned Chinese Waterchestnuts with Liquids

1000g

Blanched Almonds

84.7g

Blanched Almonds have 11.8 times more energy per unit of mass than Canned Chinese Waterchestnuts Solids and Liquids, which is very high in comparison to other foods. Canned Chinese Waterchestnuts with Liquids having low energy density.

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

Macros Ratio

Protein Fat Carbs

Canned Chinese Waterchestnuts with Liquids

92%

Blanched Almonds

14%

75%

11%

500 kcal ▼

Macro Nutrients

Canned Chinese Waterchestnuts with Liquidsvs Blanched Almonds

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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0.62%0.6g

Fat

46%44.5g

0.6 gvs44.5 g

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

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0.5%0.16g

Saturated Fat

10.5%3.35g

0.16 gvs3.35 g

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

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3.75%0.06g

Omega 3

0.21%0.003g

0.06 gvs0.003 g

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

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1.1%0.19g

Omega 6

61.6%10.5g

0.19 gvs10.5 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

12%16g

123 gvs16 g

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

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34%24.6g

Sugars

5.4%3.92g

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

24.6 gvs3.92 g

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

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Fructose

0%0g

≤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 gvs0 g

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

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Glucose

%0.025g

NA gvs0.025 g

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

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Sucrose

%3.78g

NA gvs3.78 g

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

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65.8%25g

Fiber

22%8.4g

25 gvs8.4 g

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

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15.7%8.8g

Protein

32.4%18g

8.8 gvs18 g

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

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Vitamins

Canned Chinese Waterchestnuts with Liquidsvs Blanched Almonds

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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9.17%0.11mg

Vitamin B1

13.5%0.16mg

Thiamine

0.11 mgvs0.16 mg

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

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18.5%0.24mg

Vitamin B2

46.3%0.6mg

Riboflavin

0.24 mgvs0.6 mg

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

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22.5%3.6mg

Vitamin B3

18.5%2.97mg

Niacin, nicotinic acid, niacinamide

3.6 mgvs2.97 mg

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

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44.2%2.2mg

Vitamin B5

5.32%0.27mg

Pantothenic acid

2.2 mgvs0.27 mg

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

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122%1.6mg

Vitamin B6

7.5%0.097mg

Pyridoxine

1.6 mgvs0.097 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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15%60μg

Vitamin B9

10.4%41.5μg

Folates and Folic Acid

60 μgvs41.5 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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14.4%13mg

Vitamin C

0%0mg

Ascorbic acid

13 mgvs0 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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33.3%5mg

Vitamin E

134%20mg

Tocopherols and Tocotrienols

5 mgvs20 mg

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

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1.67%2μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

2 μgvs0 μg

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

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Minerals

Canned Chinese Waterchestnuts with Liquidsvs Blanched Almonds

4%40mg

Calcium

20%200mg

40 mgvs200 mg

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

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111%1mg

Copper

97%0.87mg

1 mgvs0.87 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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109%8.7mg

Iron

34.7%2.78mg

8.7 mgvs2.78 mg

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

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12%50mg

Magnesium

54%227mg

50 mgvs227 mg

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

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70%1.6mg

Manganese

67.6%1.56mg

1.6 mgvs1.56 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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27%190mg

Phosphorus

58.2%408mg

190 mgvs408 mg

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

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34.7%1180mg

Potassium

16.4%558mg

1180 mgvs558 mg

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

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12.7%7μg

Selenium

4.93%2.7μg

7 μgvs2.7 μg

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

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5.33%80mg

Sodium

1.07%16mg

80 mgvs16 mg

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

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34.5%3.8mg

Zinc

23%2.5mg

3.8 mgvs2.5 mg

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

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23.4%864g

Water

0.1%3.82g

864 gvs3.82 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 Canned Chinese Waterchestnuts with Liquids vs Blanched Almonds:

Canned Chinese Waterchestnuts Solids and Liquids have 1.2 times more Vitamin B3, 8.3 times more Vitamin B5, 16.3 times more Vitamin B6, 1.4 times more Vitamin B9 and more Vitamin C than Blanched Almonds.
While Blanched Almonds contain 1.5 times more Vitamin B1, 2.5 times more Vitamin B2 and 4 times more Vitamin E than Canned Chinese Waterchestnuts Solids and Liquids.
Both Canned Chinese Waterchestnuts Solids and Liquids as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

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

Canned Chinese Waterchestnuts Solids and Liquids have 3.1 times more Iron, 2.1 times more Potassium, 2.6 times more Selenium, 5 times more Sodium, 1.5 times more Zinc and 226.1 times more Water than Blanched Almonds.
While Blanched Almonds contain 5 times more Calcium, 4.5 times more Magnesium and 2.1 times more Phosphorus than Canned Chinese Waterchestnuts Solids and Liquids.
Both Canned Chinese Waterchestnuts Solids and Liquids and Blanched Almonds have similar amounts of Copper and Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Canned Chinese Waterchestnuts Solids and Liquids have 7.8 times more Carbohydrate, 6.3 times more Sugars and 3 times more Fiber than Blanched Almonds.
While Blanched Almonds contain 74.2 times more Fat, 20.9 times more Saturated Fat, 55.2 times more Omega 6 and 2.1 times more Protein than Canned Chinese Waterchestnuts Solids and Liquids.
Both Canned Chinese Waterchestnuts Solids and Liquids and Blanched Almonds have similar amounts of Energy per 500 kcal.
Both Canned Chinese Waterchestnuts Solids and Liquids as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Canned Chinese Waterchestnuts with LiquidsVS WatercressBlanched AlmondsVS WatercressCanned Chinese Waterchestnuts with LiquidsVS Roasted AlmondsBlanched AlmondsVS Roasted Almonds

Compare Foods

Comparing Nutrients in 500 calories Canned Chinese Waterchestnuts with LiquidsVS Blanched Almonds

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: