Waterchestnuts, chinese, (matai), raw

Plant foods · Vegetables · All vegetables

g
Macronutrients 47 / 100 How is this scored?

Composition

Energy

Protein 1.4 g · 6 kcal/100g
Fat 0.1 g · 1 kcal/100g
Carbs 23.9 g · 96 kcal/100g
Fiber 3.0 g
Water 73 g
Total energy 97 kcal

Energy is predominantly from carbs (94%); EFSA recommends 45–60% for a balanced diet

Fat quality 62 / 100 How is this scored?
Total fat
0.1g
Saturated
0.0g
Monounsat.
0.0g
Polyunsat.
0.0g
Omega-6
0.03g

Saturated fat is 0.2% of energy, within the WHO limit of 10%.

Protein quality —

Amino acid profile not available for this food

Micronutrients 39 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 4.0 mg
Vitamin D 0.0 µg
Vitamin E 1.2 mg
Vitamin K 0 µg
Thiamin (B1) 0.14 mg
Riboflavin (B2) 0.20 mg
Niacin (B3) 1.0 mg
Pantothenic (B5) 0.5 mg
Vitamin B6 0.33 mg
Folate (B9) 16 µg
Vitamin B12 0.00 µg

Minerals

Calcium 11 mg
Iron 0.1 mg
Magnesium 22 mg
Phosphorus 63 mg
Potassium 584 mg
Sodium 14 mg
Zinc 0.5 mg
Copper 0.33 mg
Manganese 0.33 mg
Selenium 0.7 µg

Notable source of Copper (33% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.