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Comparing Nutrients in 100 calories WatercressVS Almonds

Weight per 100 calories

Watercress
909g
Almonds
17.3g

Almonds have 52.6 times more energy per unit of mass than Raw Watercress, which is very high in comparison to other foods. Watercress having very low energy density.

Which food has more nutrients per 100 calories - Watercress or Almonds?

Macros Ratio

Protein Fat Carbs

Watercress
60%
6%
34%
Almonds
14%
72%
14%
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 .

Find Vegetables rich in Energy
0.94%0.91g
Fat
8.9%8.62g
0.91 gvs8.62 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.77%0.25g
Saturated Fat
2.05%0.66g
0.25 gvs0.66 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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13%0.21g
Omega 3
0.032%0.001g
0.21 gvs0.001 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.64%0.11g
Omega 6
12.5%2.13g
0.11 gvs2.13 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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9.02%11.7g
Carbohydrate
2.86%3.72g
11.7 gvs3.72 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
2.5%1.8g
Sugars
1.04%0.75g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
1.8 gvs0.75 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0.026%0.019g
≤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 gvs0.019 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.029g
NA gvs0.029 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.68g
NA gvs0.68 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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12%4.55g
Fiber
5.7%2.16g
4.55 gvs2.16 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber
37.3%21g
Protein
6.52%3.65g
21 gvs3.65 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

162%1455μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
1455 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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68%0.82mg
Vitamin B1
2.95%0.035mg
Thiamine
0.82 mgvs0.035 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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84%1.1mg
Vitamin B2
15%0.2mg
Riboflavin
1.1 mgvs0.2 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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11.4%1.8mg
Vitamin B3
3.9%0.62mg
Niacin, nicotinic acid, niacinamide
1.8 mgvs0.62 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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56.4%2.8mg
Vitamin B5
1.63%0.081mg
Pantothenic acid
2.8 mgvs0.081 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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90%1.17mg
Vitamin B6
1.82%0.024mg
Pyridoxine
1.17 mgvs0.024 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
33%9.84μg
Biotin
NA μgvs9.84 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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20.5%82μg
Vitamin B9
1.9%7.6μg
Folates and Folic Acid
82 μgvs7.6 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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434%391mg
Vitamin C
0%0mg
Ascorbic acid
391 mgvs0 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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60.6%9.1mg
Vitamin E
29.5%4.43mg
Tocopherols and Tocotrienols
9.1 mgvs4.43 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1894%2273μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
2273 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

109%1091mg
Calcium
4.65%46.5mg
1091 mgvs46.5 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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77.8%0.7mg
Copper
19.8%0.18mg
0.7 mgvs0.18 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper
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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22.7%1.8mg
Iron
8%0.64mg
1.8 mgvs0.64 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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45.5%191mg
Magnesium
11%46.6mg
191 mgvs46.6 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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96%2.2mg
Manganese
16.4%0.38mg
2.2 mgvs0.38 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
17.4%7.82μg
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvs7.82 μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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78%545mg
Phosphorus
12%83mg
545 mgvs83 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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88.2%3000mg
Potassium
3.72%127mg
3000 mgvs127 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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15%8.2μg
Selenium
1.3%0.71μg
8.2 μgvs0.71 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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25%373mg
Sodium
0.012%0.17mg
373 mgvs0.17 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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9.1%1mg
Zinc
4.9%0.54mg
1 mgvs0.54 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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23.4%865g
Water
0.021%0.76g
865 gvs0.76 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 Watercress vs Almonds:
Comparing minerals per 100 calories for Watercress vs Almonds:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: