Nutrient Comparison: Watercress VS Frozen Broccoli Spears per 14 oz
Compare the macro and micronutrient content in 14 oz of Watercress versus 14 oz of Frozen Broccoli Spears to make informed dietary choices. Explore their nutritional differences and benefits.
Lets compare vitamin content per 14 ounces of Watercress vs Frozen Broccoli Spears:
- 14 ounces of Watercress have 2.8 times more Vitamin A, 1.3 times more Vitamin B1, 1.3 times more Vitamin B5 and 2.5 times more Vitamin K than Frozen Broccoli Spears.
- While 14 oz of Frozen Broccoli Spears contain 2.3 times more Vitamin B3, 1.4 times more Vitamin B6, 10.4 times more Vitamin B9, 1.6 times more Vitamin C and 1.4 times more Vitamin E than Raw Watercress.
- Both Watercress and Frozen Broccoli Spears provide similar amounts of Vitamin B2 per 14 ounces.
- 14 ounces of Watercress have insufficient amounts of Vitamin B3
- Both Raw Watercress as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.
Comparing minerals per 14 ounces for Watercress vs Frozen Broccoli Spears:
- 14 ounces of Watercress have 2.9 times more Calcium, 2.1 times more Copper, 1.3 times more Magnesium, 1.3 times more Potassium and 2.4 times more Sodium than Frozen Broccoli Spears.
- While 14 oz of Frozen Broccoli Spears contain 3.6 times more Iron, 2.1 times more Selenium and 3.1 times more Zinc than Raw Watercress.
- Both Watercress and Frozen Broccoli Spears contain similar levels of Manganese, 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 Frozen Broccoli Spears contain 5.4 times more Omega 3, 4.1 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 Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in 14 ounces.