Nutrient Comparison: Watercress VS Boiled Spears Frozen Broccoli per 14 oz
Compare the macro and micronutrient content in 14 oz of Watercress versus 14 oz of Boiled Spears Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Watercress vs Boiled Spears Frozen Broccoli:
- 14 ounces of Watercress have 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 Spears Frozen Broccoli.
- While 14 oz of Boiled and Drained Spears Frozen Broccoli contain 2.3 times more Vitamin B3, 3.3 times more Vitamin B9 and 1.3 times more Vitamin E than Raw Watercress.
- Both Watercress and Boiled Spears Frozen Broccoli 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 Raw Watercress as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Watercress vs Boiled Spears Frozen Broccoli:
- 14 ounces of Watercress have 2.4 times more Calcium, 1.8 times more Copper, 1.8 times more Potassium and 1.7 times more Sodium than Boiled Spears Frozen Broccoli.
- While 14 oz of Boiled and Drained Spears Frozen Broccoli contain 3.1 times more Iron, 1.3 times more Manganese, 2.1 times more Selenium and 2.7 times more Zinc than Raw Watercress.
- Both Watercress and Boiled Spears Frozen Broccoli 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 oz of Boiled and Drained Spears Frozen Broccoli contain 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 Raw Watercress.
- 14 ounces of Watercress provide inadequate amounts of Omega 3, Carbohydrate and Fiber
- Both Raw Watercress as well as Boiled and Drained Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in 14 ounces.