Comparing Nutrients in 1 kilogram Watercress VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Watercress	60%	6%	34%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Watercress	Sunflower Seeds	Recommended Dietary Allowance
Energy	3.8% 110kcal	201% 5840kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	531% 515g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	139% 44.6g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	0.71% 0.12g	1356% 231g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.92% 13g	154% 200g	130g per day for Men 19-50 years
Sugars	2.76% 2g	36% 26g	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	% 25g	g per day for Men 19-50 years
Fiber	13% 5g	226% 86g	38g per day for Men 19-50 years
Protein	41% 23g	371% 208g	56g per day for Men 19-50 years

Vitamins

	Watercress	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	178% 1600μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	1233% 15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	273% 3.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	521% 83.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	226% 11.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	99% 1.3mg	1035% 13.5mg	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	22.5% 90μg	568% 2270μg	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	478% 430mg	15.6% 14mg	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	66.7% 10mg	2345% 352mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2083% 2500μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watercress	Sunflower Seeds	Recommended Dietary Allowance
Calcium	120% 1200mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	85.6% 0.77mg	2000% 18mg	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	25% 2mg	656% 52.5mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	774% 3250mg	420mg per day for Men 19-50 years
Manganese	106% 2.44mg	848% 19.5mg	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	85.7% 600mg	943% 6600mg	700mg per day for Men 19-50 years
Potassium	97% 3300mg	190% 6450mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	964% 530μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	455% 50mg	11mg per day for Men 19-50 years
Water	25.7% 951g	1.28% 47.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Watercress vs Sunflower Seeds:

• Raw Watercress have 53.3 times more Vitamin A, 30.7 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 16.4 times more Vitamin B1, 3 times more Vitamin B2, 41.7 times more Vitamin B3, 3.6 times more Vitamin B5, 10.4 times more Vitamin B6, 25.2 times more Vitamin B9 and 35.2 times more Vitamin E than Raw Watercress.
• Both Raw Watercress as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Watercress vs Sunflower Seeds:

• Raw Watercress have 1.5 times more Calcium, 4.6 times more Sodium and 20.1 times more Water than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 23.4 times more Copper, 26.3 times more Iron, 15.5 times more Magnesium, 8 times more Manganese, 11 times more Phosphorus, 2 times more Potassium, 58.9 times more Selenium and 45.5 times more Zinc than Raw Watercress.

Comparison of macro-nutrients per 1 kilogram:

• Dried Sunflower Seed Kernels contain 53.1 times more Energy, 514.6 times more Fat, 165 times more Saturated Fat, 2.6 times more Omega 3, 1920.8 times more Omega 6, 15.5 times more Carbohydrate, 13.1 times more Sugars, 17.2 times more Fiber and 9 times more Protein than Raw Watercress.
• Both Raw Watercress as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.