Comparing Nutrients in 7 ounces Canned Chinese Waterchestnuts with LiquidsVS Almonds

Macros Ratio

Protein Fat Carbs

Canned Chinese Waterchestnuts with Liquids

92%

Almonds

14%

72%

14%

7 oz ▼

Macro Nutrients

Canned Chinese Waterchestnuts with Liquidsvs Almonds

3.42%99kcal

Energy

39.6%1149kcal

99 kcalvs1149 kcal

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

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0.12%0.12g

Fat

102%99g

0.12 gvs99 g

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

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0.099%0.032g

Saturated Fat

23.6%7.54g

0.032 gvs7.54 g

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

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0.74%0.012g

Omega 3

0.37%0.006g

0.012 gvs0.006 g

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

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0.22%0.038g

Omega 6

144%24.5g

0.038 gvs24.5 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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18.8%24.4g

Carbohydrate

33%42.8g

24.4 gvs42.8 g

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

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6.73%4.9g

Sugars

12%8.63g

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

4.9 gvs8.63 g

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

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Fructose

0.3%0.22g

≤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 gvs0.22 g

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

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Glucose

%0.34g

NA gvs0.34 g

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

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Sucrose

%7.84g

NA gvs7.84 g

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

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13%4.96g

Fiber

65.3%25g

4.96 gvs25 g

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

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3.1%1.75g

Protein

75%42g

1.75 gvs42 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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1.8%0.022mg

Vitamin B1

34%0.41mg

Thiamine

0.022 mgvs0.41 mg

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

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3.66%0.048mg

Vitamin B2

174%2.26mg

Riboflavin

0.048 mgvs2.26 mg

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

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4.47%0.71mg

Vitamin B3

45%7.18mg

Niacin, nicotinic acid, niacinamide

0.71 mgvs7.18 mg

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

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8.77%0.44mg

Vitamin B5

18.7%0.93mg

Pantothenic acid

0.44 mgvs0.93 mg

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

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24.3%0.32mg

Vitamin B6

21%0.27mg

Pyridoxine

0.32 mgvs0.27 mg

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

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Vitamin B7

377%113μg

Biotin

NA μgvs113 μg

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

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2.98%12μg

Vitamin B9

22%87.3μg

Folates and Folic Acid

12 μgvs87.3 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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2.87%2.58mg

Vitamin C

0%0mg

Ascorbic acid

2.58 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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6.6%0.99mg

Vitamin E

339%51mg

Tocopherols and Tocotrienols

0.99 mgvs51 mg

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

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0.33%0.4μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.4 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

0.79%7.94mg

Calcium

53.4%534mg

7.94 mgvs534 mg

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

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22%0.2mg

Copper

227%2.05mg

0.2 mgvs2.05 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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21.6%1.73mg

Iron

92%7.36mg

1.73 mgvs7.36 mg

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

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2.36%9.92mg

Magnesium

128%536mg

9.92 mgvs536 mg

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

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14%0.32mg

Manganese

188%4.32mg

0.32 mgvs4.32 mg

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

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Molybdenum

200%90μg

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

NA μgvs90 μg

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

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5.4%37.7mg

Phosphorus

136%955mg

37.7 mgvs955 mg

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

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6.9%234mg

Potassium

42.8%1455mg

234 mgvs1455 mg

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

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2.53%1.4μg

Selenium

14.8%8.14μg

1.4 μgvs8.14 μg

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

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1.06%16mg

Sodium

0.13%2mg

16 mgvs2 mg

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

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6.86%0.75mg

Zinc

56.3%6.2mg

0.75 mgvs6.2 mg

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

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4.64%171g

Water

0.24%8.75g

171 gvs8.75 g

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

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Lets compare vitamin content per 7 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 7 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 7 oz.

Comparing minerals per 7 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 7 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 7 oz.

Compare more foods per 7 oz:

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

Compare Foods

Comparing Nutrients in 7 ounces Canned Chinese Waterchestnuts with LiquidsVS Almonds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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