Comparing Nutrients in 1 kilogram Watercress VS Cooked Frozen Mixed Vegetables

Macros Ratio

	Protein	Fat	Carbs
Watercress	60%	6%	34%
Cooked Frozen Mixed Vegetables	18%	2%	80%

Macro Nutrients

	Watercress	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Energy	3.8% 110kcal	22.4% 650kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	0.97% 0.31g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.71% 0.12g	3.1% 0.53g	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	101% 131g	130g per day for Men 19-50 years
Sugars	2.76% 2g	43% 31g	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	13% 5g	116% 44g	38g per day for Men 19-50 years
Protein	41% 23g	51% 28.6g	56g per day for Men 19-50 years

Vitamins

	Watercress	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Vitamin A	178% 1600μg	238% 2140μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	53% 8.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	99% 1.3mg	57% 0.74mg	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	47.5% 190μg	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	35.6% 32mg	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	25.3% 3.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2083% 2500μg	196% 235μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watercress	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Calcium	120% 1200mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	85.6% 0.77mg	92% 0.83mg	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	103% 8.2mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	106% 2.44mg	165% 3.8mg	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	73% 510mg	700mg per day for Men 19-50 years
Potassium	97% 3300mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	23.3% 350mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	25.7% 951g	22.5% 832g	3700g per day for Men 19-50 years

Nutrient Comparison: Watercress VS Cooked Frozen Mixed Vegetables per 1 kg

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

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

• 1 kilogram of Watercress has 1.3 times more Vitamin B1, 2.1 times more Vitamin B5, 1.7 times more Vitamin B6, 13.4 times more Vitamin C, 2.6 times more Vitamin E and 10.6 times more Vitamin K than Cooked Frozen Mixed Vegetables.
• While 1 kg of Boiled and Drained Frozen Mixed Vegetables contains 1.3 times more Vitamin A, 4.3 times more Vitamin B3 and 2.1 times more Vitamin B9 than Raw Watercress.
• Both Watercress and Cooked Frozen Mixed Vegetables provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Watercress have insufficient amounts of Vitamin B3
• Both Raw Watercress as well as Boiled and Drained Frozen Mixed Vegetables have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Watercress has 4.8 times more Calcium and 2 times more Potassium than Cooked Frozen Mixed Vegetables.
• While 1 kg of Boiled and Drained Frozen Mixed Vegetables contains 4.1 times more Iron, 1.6 times more Manganese and 4.5 times more Zinc than Raw Watercress.
• Both Watercress and Cooked Frozen Mixed Vegetables contain similar levels of Copper, Magnesium, Phosphorus, Sodium and Water per one kilogram.
• 1 kilogram of Watercress lack sufficient amounts of Zinc
• Both Raw Watercress as well as Boiled and Drained Frozen Mixed Vegetables lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled and Drained Frozen Mixed Vegetables contains 5.9 times more Energy, 10.1 times more Carbohydrate, 15.6 times more Sugars and 8.8 times more Fiber than Raw Watercress.
• Both Watercress and Cooked Frozen Mixed Vegetables offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Watercress provide inadequate amounts of Energy, Carbohydrate and Fiber
• Both Raw Watercress as well as Boiled and Drained Frozen Mixed Vegetables provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.