Comparing Nutrients in 500 calories Canned Chinese Waterchestnuts with LiquidsVS Oranges

Weight per 500 calories

Canned Chinese Waterchestnuts with Liquids

1000g

Oranges

1064g

Both foods have similar energy densities which is low in comparison to other foods.

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

Macros Ratio

Protein Fat Carbs

Canned Chinese Waterchestnuts with Liquids

92%

Oranges

91%

500 kcal ▼

Macro Nutrients

Canned Chinese Waterchestnuts with Liquidsvs Oranges

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

1.3%1.28g

0.6 gvs1.28 g

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

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0.5%0.16g

Saturated Fat

0.5%0.16g

0.16 gvs0.16 g

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

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3.75%0.06g

Omega 3

4.65%0.074g

0.06 gvs0.074 g

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

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1.1%0.19g

Omega 6

1.13%0.19g

0.19 gvs0.19 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

96%125g

123 gvs125 g

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

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34%24.6g

Sugars

137%99g

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

24.6 gvs99 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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65.8%25g

Fiber

67%25.5g

25 gvs25.5 g

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

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15.7%8.8g

Protein

18%10g

8.8 gvs10 g

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

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Vitamins

Canned Chinese Waterchestnuts with Liquidsvs Oranges

0%0μg

Vitamin A

13%117μg

RAE, retinol activity equivalents

0 μgvs117 μg

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

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9.17%0.11mg

Vitamin B1

77%0.93mg

Thiamine

0.11 mgvs0.93 mg

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

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18.5%0.24mg

Vitamin B2

32.7%0.43mg

Riboflavin

0.24 mgvs0.43 mg

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

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22.5%3.6mg

Vitamin B3

18.8%3mg

Niacin, nicotinic acid, niacinamide

3.6 mgvs3 mg

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

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44.2%2.2mg

Vitamin B5

53%2.66mg

Pantothenic acid

2.2 mgvs2.66 mg

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

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122%1.6mg

Vitamin B6

49%0.64mg

Pyridoxine

1.6 mgvs0.64 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

79.8%319μg

Folates and Folic Acid

60 μgvs319 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

629%566mg

Ascorbic acid

13 mgvs566 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

12.8%1.9mg

Tocopherols and Tocotrienols

5 mgvs1.9 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 Oranges

4%40mg

Calcium

42.6%426mg

40 mgvs426 mg

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

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111%1mg

Copper

53%0.48mg

1 mgvs0.48 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

13.3%1.06mg

8.7 mgvs1.06 mg

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

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12%50mg

Magnesium

25.3%106mg

50 mgvs106 mg

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

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70%1.6mg

Manganese

11.6%0.27mg

1.6 mgvs0.27 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

21.3%149mg

190 mgvs149 mg

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

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34.7%1180mg

Potassium

56.6%1926mg

1180 mgvs1926 mg

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

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12.7%7μg

Selenium

9.67%5.3μg

7 μgvs5.3 μg

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

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5.33%80mg

Sodium

0%0mg

80 mgvs0 mg

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

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34.5%3.8mg

Zinc

6.77%0.74mg

3.8 mgvs0.74 mg

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

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23.4%864g

Water

25%923g

864 gvs923 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 Oranges:

Canned Chinese Waterchestnuts Solids and Liquids have 1.2 times more Vitamin B3, 2.5 times more Vitamin B6 and 2.6 times more Vitamin E than Raw Oranges.
While Raw Oranges contain more Vitamin A, 8.4 times more Vitamin B1, 1.8 times more Vitamin B2, 5.3 times more Vitamin B9 and 43.5 times more Vitamin C than Canned Chinese Waterchestnuts Solids and Liquids.
Both Canned Chinese Waterchestnuts Solids and Liquids and Raw Oranges have similar amounts of Vitamin B5 per 500 kcal.
Both Canned Chinese Waterchestnuts Solids and Liquids as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 500 kcal.

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

Canned Chinese Waterchestnuts Solids and Liquids have 2.1 times more Copper, 8.2 times more Iron, 6.1 times more Manganese, 1.3 times more Phosphorus, 1.3 times more Selenium, more Sodium and 5.1 times more Zinc than Raw Oranges.
While Raw Oranges contain 10.6 times more Calcium, 2.1 times more Magnesium and 1.6 times more Potassium than Canned Chinese Waterchestnuts Solids and Liquids.
Both Canned Chinese Waterchestnuts Solids and Liquids and Raw Oranges have similar amounts of Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Oranges contain 4 times more Sugars than Canned Chinese Waterchestnuts Solids and Liquids.
Both Canned Chinese Waterchestnuts Solids and Liquids and Raw Oranges have similar amounts of Energy, Carbohydrate, Fiber and Protein per 500 kcal.
Both Canned Chinese Waterchestnuts Solids and Liquids as well as Raw Oranges have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Canned Chinese Waterchestnuts with LiquidsVS WatercressOrangesVS WatercressCanned Chinese Waterchestnuts with LiquidsVS Valencia OrangesOrangesVS Valencia Oranges

Compare Foods

Comparing Nutrients in 500 calories Canned Chinese Waterchestnuts with LiquidsVS Oranges

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: