Comparing Nutrients in 5 ounces Canned Chinese Waterchestnuts with LiquidsVS Oranges

Macros Ratio

Protein Fat Carbs

Canned Chinese Waterchestnuts with Liquids

92%

Oranges

91%

5 oz ▼

Macro Nutrients

Canned Chinese Waterchestnuts with Liquidsvs Oranges

2.44%71kcal

Energy

2.3%66.6kcal

71 kcalvs66.6 kcal

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

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0.088%0.085g

Fat

0.18%0.17g

0.085 gvs0.17 g

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

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0.071%0.023g

Saturated Fat

0.066%0.021g

0.023 gvs0.021 g

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

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0.53%0.009g

Omega 3

0.62%0.01g

0.009 gvs0.01 g

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

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0.16%0.027g

Omega 6

0.15%0.026g

0.027 gvs0.026 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

13%16.7g

17.4 gvs16.7 g

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

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4.8%3.5g

Sugars

18.3%13.3g

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

3.5 gvs13.3 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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9.33%3.54g

Fiber

8.95%3.4g

3.54 gvs3.4 g

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

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2.23%1.25g

Protein

2.38%1.33g

1.25 gvs1.33 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

1.73%15.6μg

RAE, retinol activity equivalents

0 μgvs15.6 μg

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

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1.3%0.016mg

Vitamin B1

10.3%0.12mg

Thiamine

0.016 mgvs0.12 mg

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

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2.6%0.034mg

Vitamin B2

4.36%0.057mg

Riboflavin

0.034 mgvs0.057 mg

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

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3.2%0.51mg

Vitamin B3

2.5%0.4mg

Niacin, nicotinic acid, niacinamide

0.51 mgvs0.4 mg

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

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6.27%0.31mg

Vitamin B5

7.1%0.35mg

Pantothenic acid

0.31 mgvs0.35 mg

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

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17.3%0.23mg

Vitamin B6

6.54%0.085mg

Pyridoxine

0.23 mgvs0.085 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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2.13%8.5μg

Vitamin B9

10.6%42.5μg

Folates and Folic Acid

8.5 μgvs42.5 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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2.05%1.84mg

Vitamin C

83.8%75.4mg

Ascorbic acid

1.84 mgvs75.4 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

1.7%0.26mg

Tocopherols and Tocotrienols

0.71 mgvs0.26 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 Oranges

0.57%5.67mg

Calcium

5.67%56.7mg

5.67 mgvs56.7 mg

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

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15.7%0.14mg

Copper

7.1%0.064mg

0.14 mgvs0.064 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

1.77%0.14mg

1.23 mgvs0.14 mg

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

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1.7%7.1mg

Magnesium

3.37%14mg

7.1 mgvs14 mg

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

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9.92%0.23mg

Manganese

1.54%0.035mg

0.23 mgvs0.035 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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3.85%27mg

Phosphorus

2.83%20mg

27 mgvs20 mg

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

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4.9%167mg

Potassium

7.55%257mg

167 mgvs257 mg

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

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1.8%0.99μg

Selenium

1.3%0.71μg

0.99 μgvs0.71 μg

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

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0.76%11.3mg

Sodium

0%0mg

11.3 mgvs0 mg

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

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4.9%0.54mg

Zinc

0.9%0.099mg

0.54 mgvs0.099 mg

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

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3.3%122g

Water

3.32%123g

122 gvs123 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 Oranges:

Canned Chinese Waterchestnuts Solids and Liquids have 1.3 times more Vitamin B3, 2.7 times more Vitamin B6 and 2.8 times more Vitamin E than Raw Oranges.
While Raw Oranges contain more Vitamin A, 7.9 times more Vitamin B1, 1.7 times more Vitamin B2, 5 times more Vitamin B9 and 40.9 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 5 oz.
Both Canned Chinese Waterchestnuts Solids and Liquids as well as Raw Oranges have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 5 oz.

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

Canned Chinese Waterchestnuts Solids and Liquids have 2.2 times more Copper, 8.7 times more Iron, 6.4 times more Manganese, 1.4 times more Phosphorus, 1.4 times more Selenium and 5.4 times more Zinc than Raw Oranges.
While Raw 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 Oranges have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Raw Oranges contain 3.8 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 5 oz.
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 5 oz.

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

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Comparing Nutrients in 5 ounces Canned Chinese Waterchestnuts with LiquidsVS Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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