Comparing Nutrients in 1 kilogram Frozen Mixed Vegetables VS Watercress

Macros Ratio

	Protein	Fat	Carbs
Frozen Mixed Vegetables	19%	7%	74%
Watercress	60%	6%	34%

Macro Nutrients

	Frozen Mixed Vegetables	Watercress	Recommended Dietary Allowance
Energy	25% 720kcal	3.8% 110kcal	2900kcal per day for Men 19-50 years
Fat	5.36% 5.2g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	3.06% 0.98g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	39.4% 0.63g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	10% 1.73g	0.71% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	104% 135g	9.92% 13g	130g per day for Men 19-50 years
Sugars	NA	2.76% 2g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	105% 40g	13% 5g	38g per day for Men 19-50 years
Protein	59.5% 33.3g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Frozen Mixed Vegetables	Watercress	Recommended Dietary Allowance
Vitamin A	282% 2540μg	178% 1600μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.4% 0.85mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78.3% 12.5mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	99% 1.3mg	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	72.5% 290μg	22.5% 90μg	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	116% 104mg	478% 430mg	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	NA	66.7% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2083% 2500μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Mixed Vegetables	Watercress	Recommended Dietary Allowance
Calcium	25% 250mg	120% 1200mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	85.6% 0.77mg	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	119% 9.5mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	106% 2.44mg	106% 2.44mg	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	84.3% 590mg	85.7% 600mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	97% 3300mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	31.3% 470mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	22% 821g	25.7% 951g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Mixed Vegetables VS Watercress per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Mixed Vegetables versus 1 kg of Watercress to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Mixed Vegetables vs Watercress:

• 1 kilogram of Frozen Mixed Vegetables has 1.6 times more Vitamin A, 1.4 times more Vitamin B1, 6.3 times more Vitamin B3 and 3.2 times more Vitamin B9 than Watercress.
• While 1 kg of Raw Watercress contains 1.4 times more Vitamin B2, 1.9 times more Vitamin B5, 1.3 times more Vitamin B6 and 4.1 times more Vitamin C than Frozen Mixed Vegetables, Unprepared.
• 1 kilogram of Watercress have insufficient amounts of Vitamin B3
• Both Frozen Mixed Vegetables, Unprepared as well as Raw Watercress have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Mixed Vegetables vs Watercress:

• 1 kilogram of Frozen Mixed Vegetables has 1.2 times more Copper, 4.8 times more Iron and 4.1 times more Zinc than Watercress.
• While 1 kg of Raw Watercress contains 4.8 times more Calcium and 1.6 times more Potassium than Frozen Mixed Vegetables, Unprepared.
• Both Frozen Mixed Vegetables and Watercress contain similar levels of Magnesium, Manganese, Phosphorus, Sodium and Water per one kilogram.
• 1 kilogram of Watercress lack sufficient amounts of Zinc
• Both Frozen Mixed Vegetables, Unprepared as well as Raw Watercress lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Mixed Vegetables has 6.5 times more Energy, 2.7 times more Omega 3, 10.4 times more Carbohydrate, 8 times more Fiber and 1.4 times more Protein than Watercress.
• 1 kilogram of Watercress provide inadequate amounts of Energy, Omega 3, Carbohydrate and Fiber
• Both Frozen Mixed Vegetables, Unprepared as well as Raw Watercress provide inadequate amounts of Omega 6 in one kilogram.