Comparing Nutrients in 5 ounces Canned Chinese Waterchestnuts with LiquidsVS Almonds

Macros Ratio

Protein Fat Carbs

Canned Chinese Waterchestnuts with Liquids

92%

Almonds

14%

72%

14%

5 oz ▼

Macro Nutrients

Canned Chinese Waterchestnuts with Liquidsvs Almonds

2.44%71kcal

Energy

28.3%821kcal

71 kcalvs821 kcal

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

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0.088%0.085g

Fat

73%70.8g

0.085 gvs70.8 g

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

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0.071%0.023g

Saturated Fat

17%5.4g

0.023 gvs5.4 g

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

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0.53%0.009g

Omega 3

0.27%0.004g

0.009 gvs0.004 g

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

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0.16%0.027g

Omega 6

103%17.5g

0.027 gvs17.5 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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13.4%17.4g

Carbohydrate

23.5%30.5g

17.4 gvs30.5 g

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

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4.8%3.5g

Sugars

8.5%6.17g

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

3.5 gvs6.17 g

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

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Fructose

0.22%0.16g

≤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 gvs0.16 g

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

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Glucose

%0.24g

NA gvs0.24 g

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

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Sucrose

%5.6g

NA gvs5.6 g

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

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9.33%3.54g

Fiber

46.6%17.7g

3.54 gvs17.7 g

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

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2.23%1.25g

Protein

53.5%30g

1.25 gvs30 g

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

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Vitamins

Canned Chinese Waterchestnuts with Liquidsvs 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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1.3%0.016mg

Vitamin B1

24.2%0.29mg

Thiamine

0.016 mgvs0.29 mg

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

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2.6%0.034mg

Vitamin B2

124%1.6mg

Riboflavin

0.034 mgvs1.6 mg

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

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3.2%0.51mg

Vitamin B3

32%5.13mg

Niacin, nicotinic acid, niacinamide

0.51 mgvs5.13 mg

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

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6.27%0.31mg

Vitamin B5

13.4%0.67mg

Pantothenic acid

0.31 mgvs0.67 mg

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

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17.3%0.23mg

Vitamin B6

15%0.19mg

Pyridoxine

0.23 mgvs0.19 mg

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

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Vitamin B7

269%80.8μg

Biotin

NA μgvs80.8 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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2.13%8.5μg

Vitamin B9

15.6%62.4μg

Folates and Folic Acid

8.5 μgvs62.4 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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2.05%1.84mg

Vitamin C

0%0mg

Ascorbic acid

1.84 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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4.72%0.71mg

Vitamin E

242%36.3mg

Tocopherols and Tocotrienols

0.71 mgvs36.3 mg

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

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0.24%0.28μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.28 μgvs0 μg

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

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Minerals

Canned Chinese Waterchestnuts with Liquidsvs Almonds

0.57%5.67mg

Calcium

38%381mg

5.67 mgvs381 mg

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

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15.7%0.14mg

Copper

162%1.46mg

0.14 mgvs1.46 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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15.4%1.23mg

Iron

65.7%5.26mg

1.23 mgvs5.26 mg

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

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1.7%7.1mg

Magnesium

91%383mg

7.1 mgvs383 mg

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

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9.92%0.23mg

Manganese

134%3.1mg

0.23 mgvs3.1 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

143%64.2μg

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvs64.2 μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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3.85%27mg

Phosphorus

97%682mg

27 mgvs682 mg

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

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4.9%167mg

Potassium

30.6%1039mg

167 mgvs1039 mg

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

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1.8%0.99μg

Selenium

10.6%5.8μg

0.99 μgvs5.8 μg

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

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0.76%11.3mg

Sodium

0.094%1.4mg

11.3 mgvs1.4 mg

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

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4.9%0.54mg

Zinc

40.2%4.42mg

0.54 mgvs4.42 mg

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

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3.3%122g

Water

0.17%6.25g

122 gvs6.25 g

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

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Lets compare vitamin content per 5 ounces of Canned Chinese Waterchestnuts with Liquids vs Almonds:

Canned Chinese Waterchestnuts Solids and Liquids have more Vitamin C than Almonds.
While Almonds contain 18.6 times more Vitamin B1, 47.4 times more Vitamin B2, 10.1 times more Vitamin B3, 2.1 times more Vitamin B5, 7.3 times more Vitamin B9 and 51.3 times more Vitamin E than Canned Chinese Waterchestnuts Solids and Liquids.
Both Canned Chinese Waterchestnuts Solids and Liquids and Almonds have similar amounts of Vitamin B6 per 5 oz.
Both Canned Chinese Waterchestnuts Solids and Liquids as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Canned Chinese Waterchestnuts with Liquids vs Almonds:

Canned Chinese Waterchestnuts Solids and Liquids have 19.6 times more Water than Almonds.
While Almonds contain 67.3 times more Calcium, 10.3 times more Copper, 4.3 times more Iron, 54 times more Magnesium, 13.5 times more Manganese, 25.3 times more Phosphorus, 6.2 times more Potassium, 5.9 times more Selenium and 8.2 times more Zinc than Canned Chinese Waterchestnuts Solids and Liquids.

Comparison of macro-nutrients per 5 ounces:

Almonds contain 11.6 times more Energy, 832.2 times more Fat, 237.6 times more Saturated Fat, 648.6 times more Omega 6, 1.8 times more Carbohydrate, 1.8 times more Sugars, 5 times more Fiber and 24 times more Protein than Canned Chinese Waterchestnuts Solids and Liquids.
Both Canned Chinese Waterchestnuts Solids and Liquids as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Canned Chinese Waterchestnuts with LiquidsVS WatercressAlmondsVS WatercressCanned Chinese Waterchestnuts with LiquidsVS Blanched AlmondsAlmondsVS Blanched Almonds

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Comparing Nutrients in 5 ounces Canned Chinese Waterchestnuts with LiquidsVS Almonds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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