Comparing Nutrients in 1 pound 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	11.3% 327kcal	1.72% 50kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.44g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	4.6% 0.78g	0.32% 0.054g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61g	4.5% 5.85g	130g per day for Men 19-50 years
Sugars	NA	1.25% 0.91g	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	47.7% 18g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	27% 15g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Frozen Mixed Vegetables	Watercress	Recommended Dietary Allowance
Vitamin A	128% 1152μg	80.6% 726μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.7% 0.39mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.5% 5.68mg	5.67% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.8% 0.74mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.5% 0.44mg	45% 0.59mg	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	33% 132μg	10.2% 41μg	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	52.4% 47mg	217% 195mg	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	30.2% 4.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	945% 1134μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Mixed Vegetables	Watercress	Recommended Dietary Allowance
Calcium	11.3% 113mg	54.4% 544mg	1000mg per day for Men 19-50 years
Copper	47% 0.42mg	39% 0.35mg	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	54% 4.3mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	26% 109mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	48% 1.1mg	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	38.2% 268mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	28.3% 962mg	44% 1497mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	14.2% 213mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	10% 372g	11.7% 431g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Mixed Vegetables VS Watercress per 1 lb

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

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

• 1 pound 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 lb 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 pound 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 pound.

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

• 1 pound 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 lb 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 pound.
• 1 pound of Watercress lack sufficient amounts of Zinc
• Both Frozen Mixed Vegetables, Unprepared as well as Raw Watercress lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound 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 pound 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 pound.