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Comparing Nutrients in 100 calories Canned Chinese Waterchestnuts with LiquidsVS Broccoli

Weight per 100 calories

Canned Chinese Waterchestnuts with Liquids
200g
Broccoli
294g

Canned Chinese Waterchestnuts with Liquids have 1.5 times more energy per 100g than Broccoli. It has low energy density when compared to other foods. Raw Broccoli having low energy density.

Which food has more nutrients per 100 calories - Canned Chinese Waterchestnuts with Liquids or Broccoli?

Macros Ratio

Protein Fat Carbs

Canned Chinese Waterchestnuts with Liquids
7%
1%
92%
Broccoli
27%
8%
65%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.12%0.12g
Fat
1.12%1.1g
0.12 gvs1.1 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.1%0.032g
Saturated Fat
1.05%0.34g
0.032 gvs0.34 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.75%0.012g
Omega 3
11.6%0.19g
0.012 gvs0.19 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.22%0.038g
Omega 6
0.85%0.14g
0.038 gvs0.14 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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19%24.6g
Carbohydrate
15%19.5g
24.6 gvs19.5 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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6.8%4.9g
Sugars
6.9%5g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
4.9 gvs5 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
2.76%2g
≤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 gvs2 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%1.44g
NA gvs1.44 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.29g
NA gvs0.29 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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13%5g
Fiber
20%7.65g
5 gvs7.65 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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3.14%1.76g
Protein
15%8.3g
1.76 gvs8.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
10%91μg
RAE, retinol activity equivalents
0 μgvs91 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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1.83%0.022mg
Vitamin B1
17.4%0.21mg
Thiamine
0.022 mgvs0.21 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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3.7%0.048mg
Vitamin B2
26.5%0.34mg
Riboflavin
0.048 mgvs0.34 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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4.5%0.72mg
Vitamin B3
11.7%1.88mg
Niacin, nicotinic acid, niacinamide
0.72 mgvs1.88 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
8.84%0.44mg
Vitamin B5
33.7%1.7mg
Pantothenic acid
0.44 mgvs1.7 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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24.5%0.32mg
Vitamin B6
39.6%0.51mg
Pyridoxine
0.32 mgvs0.51 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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3%12μg
Vitamin B9
46.3%185μg
Folates and Folic Acid
12 μgvs185 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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2.9%2.6mg
Vitamin C
292%262mg
Ascorbic acid
2.6 mgvs262 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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6.67%1mg
Vitamin E
15.3%2.3mg
Tocopherols and Tocotrienols
1 mgvs2.3 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.33%0.4μg
Vitamin K
249%299μg
Phytomenadione or phylloquinone
0.4 μgvs299 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

0.8%8mg
Calcium
14%138mg
8 mgvs138 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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22.2%0.2mg
Copper
16%0.14mg
0.2 mgvs0.14 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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21.8%1.74mg
Iron
27%2.15mg
1.74 mgvs2.15 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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2.4%10mg
Magnesium
14.7%61.8mg
10 mgvs61.8 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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14%0.32mg
Manganese
27%0.62mg
0.32 mgvs0.62 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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5.43%38mg
Phosphorus
27.7%194mg
38 mgvs194 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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6.94%236mg
Potassium
27.3%929mg
236 mgvs929 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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2.55%1.4μg
Selenium
13.4%7.35μg
1.4 μgvs7.35 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium
1.07%16mg
Sodium
6.47%97mg
16 mgvs97 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6.9%0.76mg
Zinc
11%1.2mg
0.76 mgvs1.2 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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4.67%173g
Water
7.1%263g
173 gvs263 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Canned Chinese Waterchestnuts with Liquids vs Broccoli:
Comparing minerals per 100 calories for Canned Chinese Waterchestnuts with Liquids vs Broccoli:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: