Nutrients in 100 calories of Chinese Waterchestnuts

Raw Chinese Waterchestnuts (Eleocharis dulcis).

Weight per 100 Calories

Chinese Waterchestnuts

103g

Raw Chinese Waterchestnuts has average energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

94%

100 kcal ▼

Macro Nutrients

Chinese Waterchestnuts

Energy100 kcal

3.45%

Raw Chinese Waterchestnuts have 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.1 g

0.11%

Raw Chinese Waterchestnuts have 0.10309278350515 g of Fat per 100 calories, which is 0.11% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.027 g

0.084%

Raw Chinese Waterchestnuts have 0.02680412371134 g of Saturated Fat per 100 calories, which is 0.084% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.01 g

0.64%

Raw Chinese Waterchestnuts have 0.010309278350515 g of Omega 3 per 100 calories, which is 0.64% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.033 g

0.19%

Raw Chinese Waterchestnuts have 0.032989690721649 g of Omega 6 per 100 calories, which is 0.19% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Chinese Waterchestnuts have 0 mg of Cholesterol per 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate24.7 g

19%

Raw Chinese Waterchestnuts have 24.680412371134 g of Carbohydrate per 100 calories, which is 19% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars4.95 g

6.83%

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

Raw Chinese Waterchestnuts have 4.9484536082474 g of Sugars per 100 calories, which is 6.83% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber3.1 g

8.14%

Raw Chinese Waterchestnuts have 3.0927835051546 g of Fiber per 100 calories, which is 8.14% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein1.44 g

2.58%

Raw Chinese Waterchestnuts have 1.4432989690722 g of Protein per 100 calories, which is 2.58% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Chinese Waterchestnuts

Vitamin A0 μg

RAE, retinol activity equivalents

Raw Chinese Waterchestnuts have 0 μg of Vitamin A per 100 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.14 mg

12%

Thiamine

Raw Chinese Waterchestnuts have 0.14432989690722 mg of Vitamin B1 per 100 calories, which is 12% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.21 mg

16%

Riboflavin

Raw Chinese Waterchestnuts have 0.20618556701031 mg of Vitamin B2 per 100 calories, which is 16% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B31.03 mg

6.44%

Niacin, nicotinic acid, niacinamide

Raw Chinese Waterchestnuts have 1.0309278350515 mg of Vitamin B3 per 100 calories, which is 6.44% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.49 mg

9.88%

Pantothenic acid

Raw Chinese Waterchestnuts have 0.49381443298969 mg of Vitamin B5 per 100 calories, which is 9.88% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.34 mg

26%

Pyridoxine

Raw Chinese Waterchestnuts have 0.33814432989691 mg of Vitamin B6 per 100 calories, which is 26% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B916.5 μg

4.12%

Folates and Folic Acid

Raw Chinese Waterchestnuts have 16.494845360825 μg of Vitamin B9 per 100 calories, which is 4.12% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Chinese Waterchestnuts have 0 μg of Vitamin B12 per 100 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C4.12 mg

4.6%

Ascorbic acid

Raw Chinese Waterchestnuts have 4.1237113402062 mg of Vitamin C per 100 calories, which is 4.6% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Chinese Waterchestnuts have 0 IU of Vitamin D per 100 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E1.24 mg

8.25%

Tocopherols and Tocotrienols

Raw Chinese Waterchestnuts have 1.2371134020619 mg of Vitamin E per 100 calories, which is 8.25% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K0.31 μg

0.26%

Phytomenadione or phylloquinone

Raw Chinese Waterchestnuts have 0.30927835051546 μg of Vitamin K per 100 calories, which is 0.26% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Chinese Waterchestnuts

Calcium11.3 mg

1.13%

Raw Chinese Waterchestnuts have 11.340206185567 mg of Calcium per 100 calories, which is 1.13% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.34 mg

37.3%

Raw Chinese Waterchestnuts have 0.3360824742268 mg of Copper per 100 calories, which is 37.3% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron0.062 mg

0.77%

Raw Chinese Waterchestnuts have 0.061855670103093 mg of Iron per 100 calories, which is 0.77% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium22.7 mg

5.4%

Raw Chinese Waterchestnuts have 22.680412371134 mg of Magnesium per 100 calories, which is 5.4% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.34 mg

15%

Raw Chinese Waterchestnuts have 0.34123711340206 mg of Manganese per 100 calories, which is 15% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

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

No information available

Phosphorus65 mg

9.28%

Raw Chinese Waterchestnuts have 64.948453608247 mg of Phosphorus per 100 calories, which is 9.28% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium602 mg

17.7%

Raw Chinese Waterchestnuts have 602.0618556701 mg of Potassium per 100 calories, which is 17.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium0.72 μg

1.3%

Raw Chinese Waterchestnuts have 0.72164948453608 μg of Selenium per 100 calories, which is 1.3% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium14.4 mg

0.96%

Raw Chinese Waterchestnuts have 14.432989690722 mg of Sodium per 100 calories, which is 0.96% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.52 mg

4.7%

Raw Chinese Waterchestnuts have 0.51546391752577 mg of Zinc per 100 calories, which is 4.7% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water75.7 g

2.05%

Raw Chinese Waterchestnuts have 75.731958762887 g of Water per 100 calories, which is 2.05% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 calories of Raw Chinese Waterchestnuts:

100 calories of Chinese Waterchestnuts is an excellent source of Vitamin B6.
It has a good amount of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin E.
It also has some Vitamin B3, Vitamin B9 and Vitamin C.
It has no Vitamin A, Vitamin B12, Vitamin D and Vitamin K.

Minerals in 100 calories of Raw Chinese Waterchestnuts:

100 calories of Chinese Waterchestnuts is an excellent source of Copper.
It has a good amount of Manganese, Phosphorus and Potassium.
It also has some Magnesium and Zinc.
The product has trace amounts of Calcium, Iron, Selenium and Sodium.

Macronutrients in 100 calories of Raw Chinese Waterchestnuts:

100 calories of Chinese Waterchestnuts has a good amount of Carbohydrate and Fiber.
It has some Sugars and Protein.
It has no Fat, Saturated Fat, Omega 3 and Omega 6.

Compare Raw Chinese Waterchestnuts with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 100 calories of Chinese Waterchestnuts

Weight per 100 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare Raw Chinese Waterchestnuts with: