Comparing Nutrients in 100 calories Canned Chinese Waterchestnuts with LiquidsVS Baked White Potatoes

Weight per 100 calories

Canned Chinese Waterchestnuts with Liquids

200g

Baked White Potatoes

109g

Baked Whole White Potatoes have 1.8 times more energy per unit of mass than Canned Chinese Waterchestnuts Solids and Liquids, which is average in comparison to other foods. Canned Chinese Waterchestnuts with Liquids having low energy density.

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

Macros Ratio

Protein Fat Carbs

Canned Chinese Waterchestnuts with Liquids

92%

Baked White Potatoes

90%

100 kcal ▼

Macro Nutrients

Canned Chinese Waterchestnuts with Liquidsvs Baked White Potatoes

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

0.17%0.16g

0.12 gvs0.16 g

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

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0.1%0.032g

Saturated Fat

0.14%0.043g

0.032 gvs0.043 g

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

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0.75%0.012g

Omega 3

1%0.016g

0.012 gvs0.016 g

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

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0.22%0.038g

Omega 6

0.31%0.053g

0.038 gvs0.053 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

17.6%23g

24.6 gvs23 g

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

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6.8%4.9g

Sugars

2.3%1.66g

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

4.9 gvs1.66 g

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

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Fructose

0.54%0.39g

≤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 gvs0.39 g

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

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Glucose

%0.68g

NA gvs0.68 g

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

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Sucrose

%0.43g

NA gvs0.43 g

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

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13%5g

Fiber

6%2.3g

5 gvs2.3 g

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

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3.14%1.76g

Protein

4.08%2.3g

1.76 gvs2.3 g

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

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Vitamins

Canned Chinese Waterchestnuts with Liquidsvs Baked White Potatoes

0%0μg

Vitamin A

0.12%1.1μg

RAE, retinol activity equivalents

0 μgvs1.1 μg

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

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1.83%0.022mg

Vitamin B1

4.35%0.052mg

Thiamine

0.022 mgvs0.052 mg

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

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3.7%0.048mg

Vitamin B2

3.6%0.047mg

Riboflavin

0.048 mgvs0.047 mg

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

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4.5%0.72mg

Vitamin B3

10.4%1.66mg

Niacin, nicotinic acid, niacinamide

0.72 mgvs1.66 mg

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

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8.84%0.44mg

Vitamin B5

8.33%0.42mg

Pantothenic acid

0.44 mgvs0.42 mg

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

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24.5%0.32mg

Vitamin B6

17.6%0.23mg

Pyridoxine

0.32 mgvs0.23 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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3%12μg

Vitamin B9

10.3%41.3μg

Folates and Folic Acid

12 μgvs41.3 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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2.9%2.6mg

Vitamin C

15.2%13.7mg

Ascorbic acid

2.6 mgvs13.7 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

0.29%0.043mg

Tocopherols and Tocotrienols

1 mgvs0.043 mg

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

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0.33%0.4μg

Vitamin K

2.45%2.93μg

Phytomenadione or phylloquinone

0.4 μgvs2.93 μg

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

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Minerals

Canned Chinese Waterchestnuts with Liquidsvs Baked White Potatoes

0.8%8mg

Calcium

1.1%11mg

8 mgvs11 mg

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

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22.2%0.2mg

Copper

15.3%0.14mg

0.2 mgvs0.14 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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21.8%1.74mg

Iron

8.7%0.7mg

1.74 mgvs0.7 mg

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

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2.4%10mg

Magnesium

7%29.3mg

10 mgvs29.3 mg

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

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14%0.32mg

Manganese

8.93%0.21mg

0.32 mgvs0.21 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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5.43%38mg

Phosphorus

11.6%81.5mg

38 mgvs81.5 mg

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

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6.94%236mg

Potassium

17.4%591mg

236 mgvs591 mg

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

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2.55%1.4μg

Selenium

0.99%0.54μg

1.4 μgvs0.54 μg

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

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1.07%16mg

Sodium

0.51%7.6mg

16 mgvs7.6 mg

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

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6.9%0.76mg

Zinc

3.46%0.38mg

0.76 mgvs0.38 mg

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

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4.67%173g

Water

2.2%82g

173 gvs82 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 Baked White Potatoes:

Canned Chinese Waterchestnuts Solids and Liquids have 1.4 times more Vitamin B6 and 23 times more Vitamin E than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 2.4 times more Vitamin B1, 2.3 times more Vitamin B3, 3.4 times more Vitamin B9, 5.3 times more Vitamin C and 7.3 times more Vitamin K than Canned Chinese Waterchestnuts Solids and Liquids.
Both Canned Chinese Waterchestnuts Solids and Liquids and Baked Whole White Potatoes have similar amounts of Vitamin B2 and Vitamin B5 per 100 kcal.
Both Canned Chinese Waterchestnuts Solids and Liquids as well as Baked Whole White Potatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Canned Chinese Waterchestnuts with Liquids vs Baked White Potatoes:

Canned Chinese Waterchestnuts Solids and Liquids have 1.4 times more Copper, 2.5 times more Iron, 1.6 times more Manganese, 2.6 times more Selenium, 2.1 times more Sodium, 2 times more Zinc and 2.1 times more Water than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.4 times more Calcium, 2.9 times more Magnesium, 2.1 times more Phosphorus and 2.5 times more Potassium than Canned Chinese Waterchestnuts Solids and Liquids.

Comparison of macro-nutrients per 100 calories:

Canned Chinese Waterchestnuts Solids and Liquids have 3 times more Sugars and 2.2 times more Fiber than Baked Whole White Potatoes.
While Baked Whole White Potatoes contain 1.4 times more Omega 3 and 1.3 times more Protein than Canned Chinese Waterchestnuts Solids and Liquids.
Both Canned Chinese Waterchestnuts Solids and Liquids and Baked Whole White Potatoes have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Canned Chinese Waterchestnuts Solids and Liquids as well as Baked Whole White Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Canned Chinese Waterchestnuts with LiquidsVS WatercressBaked White PotatoesVS WatercressCanned Chinese Waterchestnuts with LiquidsVS Baked Red PotatoesBaked White PotatoesVS Baked Red Potatoes

Compare Foods

Comparing Nutrients in 100 calories Canned Chinese Waterchestnuts with LiquidsVS Baked White Potatoes

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: