Nutrient Comparison: Boiled Spears Frozen Broccoli VS Watercress per 14 oz
Compare the macro and micronutrient content in 14 oz of Boiled Spears Frozen Broccoli versus 14 oz of Watercress to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Boiled Spears Frozen Broccoli vs Watercress:
- 14 ounces of Boiled Spears Frozen Broccoli have 2.3 times more Vitamin B3, 3.3 times more Vitamin B9 and 1.3 times more Vitamin E than Watercress.
- While 14 oz of Raw Watercress contain 3.1 times more Vitamin A, 1.6 times more Vitamin B1, 1.5 times more Vitamin B2 and 2.8 times more Vitamin K than Boiled and Drained Spears Frozen Broccoli.
- Both Boiled Spears Frozen Broccoli and Watercress provide similar amounts of Vitamin B5, Vitamin B6 and Vitamin C per 14 ounces.
- 14 ounces of Watercress have insufficient amounts of Vitamin B3
- Both Boiled and Drained Spears Frozen Broccoli as well as Raw Watercress have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Boiled Spears Frozen Broccoli vs Watercress:
- 14 ounces of Boiled Spears Frozen Broccoli have 3.1 times more Iron, 1.3 times more Manganese, 2.1 times more Selenium and 2.7 times more Zinc than Watercress.
- While 14 oz of Raw Watercress contain 2.4 times more Calcium, 1.8 times more Copper, 1.8 times more Potassium and 1.7 times more Sodium than Boiled and Drained Spears Frozen Broccoli.
- Both Boiled Spears Frozen Broccoli and Watercress contain similar levels of Magnesium, Phosphorus and Water per 14 ounces.
- 14 ounces of Watercress lack sufficient amounts of Selenium and Zinc
Comparison of macro-nutrients per 14 ounces:
- 14 ounces of Boiled Spears Frozen Broccoli have 1.8 times more Omega 3, 4.2 times more Carbohydrate, 7.4 times more Sugars, 6 times more Fiber and 1.3 times more Protein than Watercress.
- 14 ounces of Watercress provide inadequate amounts of Omega 3, Carbohydrate and Fiber
- Both Boiled and Drained Spears Frozen Broccoli as well as Raw Watercress provide inadequate amounts of Energy and Omega 6 in 14 ounces.