Comparing Nutrients in 100 calories Canned Low Sodium Vegetable Juice Cocktail VS Watercress

Weight per 100 calories

• Canned Low Sodium Vegetable Juice Cocktail: 526g
• Watercress: 909g

Canned Low Sodium Vegetable Juice Cocktail has 1.7 times more energy per 100g than Watercress. It has very low energy density when compared to other foods. Raw Watercress having very low energy density.

Discover which food has more nutrients per 100 calories - Canned Low Sodium Vegetable Juice Cocktail or Watercress?

Macros Ratio

	Protein	Fat	Carbs
Canned Low Sodium Vegetable Juice Cocktail	17%	13%	70%
Watercress	60%	6%	34%

Macro Nutrients

	Canned Low Sodium Vegetable Juice Cocktail	Watercress	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.74% 1.7g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	0.77% 0.25g	32g per day for Men 19-50 years
Omega 3	3.95% 0.063g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	0.64% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.5% 20g	9.02% 11.7g	130g per day for Men 19-50 years
Sugars	20% 14.6g	2.5% 1.8g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	9.95% 7.2g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 7g	NA	g per day for Men 19-50 years
Sucrose	% 0.47g	NA	g per day for Men 19-50 years
Fiber	6.93% 2.63g	12% 4.55g	38g per day for Men 19-50 years
Protein	8.55% 4.8g	37.3% 21g	56g per day for Men 19-50 years

Vitamins

	Canned Low Sodium Vegetable Juice Cocktail	Watercress	Recommended Dietary Allowance
Vitamin A	20.5% 184μg	162% 1455μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	68% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	84% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.8% 3.8mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.2% 1.3mg	56.4% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.7% 0.37mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27.6% 111μg	20.5% 82μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	318% 286mg	434% 391mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	35.8% 5.37mg	60.6% 9.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.8% 32μg	1894% 2273μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Low Sodium Vegetable Juice Cocktail	Watercress	Recommended Dietary Allowance
Calcium	7.9% 79mg	109% 1091mg	1000mg per day for Men 19-50 years
Copper	39.8% 0.36mg	77.8% 0.7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	19% 1.53mg	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	15% 63mg	45.5% 191mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	96% 2.2mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	14.3% 100mg	78% 545mg	700mg per day for Men 19-50 years
Potassium	31.6% 1074mg	88.2% 3000mg	3400mg per day for Men 19-50 years
Selenium	1.9% 1.05μg	15% 8.2μg	55μg per day for Men 19-50 years
Sodium	19.3% 289mg	25% 373mg	1500mg per day for Men 19-50 years
Zinc	5.74% 0.63mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	13.4% 495g	23.4% 865g	3700g per day for Men 19-50 years

Canned Low Sodium Vegetable Juice Cocktail VS Watercress Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Canned Low Sodium Vegetable Juice Cocktail or Watercress?

Lets compare vitamin content per 100 calories of Canned Low Sodium Vegetable Juice Cocktail vs Watercress:

• 100 calories of Canned Low Sodium Vegetable Juice Cocktail have 2.1 times more Vitamin B3 and 1.4 times more Vitamin B9 than Watercress.
• While 100 kcal of Raw Watercress contain 7.9 times more Vitamin A, 3.1 times more Vitamin B1, 6.3 times more Vitamin B2, 2.2 times more Vitamin B5, 3.1 times more Vitamin B6, 1.4 times more Vitamin C, 1.7 times more Vitamin E and 70.8 times more Vitamin K than Canned Low Sodium Vegetable Juice Cocktail.
• Both Canned Low Sodium Vegetable Juice Cocktail as well as Raw Watercress have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Canned Low Sodium Vegetable Juice Cocktail vs Watercress:

• 100 kcal of Raw Watercress contain 13.8 times more Calcium, 2 times more Copper, 3 times more Magnesium, 5.3 times more Manganese, 5.5 times more Phosphorus, 2.8 times more Potassium, 7.8 times more Selenium, 1.3 times more Sodium, 1.6 times more Zinc and 1.7 times more Water than Canned Low Sodium Vegetable Juice Cocktail.
• Both Canned Low Sodium Vegetable Juice Cocktail and Watercress contain similar levels of Iron per 100 calories.
• 100 calories of Canned Low Sodium Vegetable Juice Cocktail lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Canned Low Sodium Vegetable Juice Cocktail have 3.1 times more Omega 6, 1.7 times more Carbohydrate and 8 times more Sugars than Watercress.
• While 100 kcal of Raw Watercress contain 3.3 times more Omega 3, 1.7 times more Fiber and 4.4 times more Protein than Canned Low Sodium Vegetable Juice Cocktail.
• Both Canned Low Sodium Vegetable Juice Cocktail and Watercress offer comparable quantities of Energy per 100 calories.
• 100 calories of Watercress provide inadequate amounts of Omega 6