Comparing Nutrients in 1 pound Vinespinach VS Watercress

Macros Ratio

	Protein	Fat	Carbs
Vinespinach	31%	11%	58%
Watercress	60%	6%	34%

Macro Nutrients

	Vinespinach	Watercress	Recommended Dietary Allowance
Energy	2.97% 86kcal	1.72% 50kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.36g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	NA	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	NA	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	NA	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	12% 15.4g	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	NA	5.97% 2.27g	38g per day for Men 19-50 years
Protein	14.6% 8.16g	18.6% 10.4g	56g per day for Men 19-50 years

Vitamins

	Vinespinach	Watercress	Recommended Dietary Allowance
Vitamin A	202% 1814μg	80.6% 726μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	5.67% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.8% 0.24mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83.7% 1.1mg	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	159% 635μg	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	514% 463mg	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

	Vinespinach	Watercress	Recommended Dietary Allowance
Calcium	49.4% 494mg	54.4% 544mg	1000mg per day for Men 19-50 years
Copper	54% 0.49mg	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	68% 5.44mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	70% 295mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	145% 3.33mg	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	33.7% 236mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	68% 2313mg	44% 1497mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	7.26% 109mg	12.4% 186mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.95mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	11.4% 422g	11.7% 431g	3700g per day for Men 19-50 years

Nutrient Comparison: Vinespinach VS Watercress per 1 lb

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

Lets compare vitamin content per 1 pound of Vinespinach vs Watercress:

• 1 pound of Vinespinach has 2.5 times more Vitamin A, 1.3 times more Vitamin B2, 2.5 times more Vitamin B3, 1.9 times more Vitamin B6, 15.6 times more Vitamin B9 and 2.4 times more Vitamin C than Watercress.
• While 1 lb of Raw Watercress contains 1.8 times more Vitamin B1 and 5.8 times more Vitamin B5 than Raw Vinespinach.
• 1 pound of Vinespinach have insufficient amounts of Vitamin B5
• 1 pound of Watercress have insufficient amounts of Vitamin B3
• Both Raw Vinespinach as well as Raw Watercress have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Vinespinach vs Watercress:

• 1 pound of Vinespinach has 1.4 times more Copper, 6 times more Iron, 3.1 times more Magnesium, 3 times more Manganese, 1.5 times more Potassium and 3.9 times more Zinc than Watercress.
• While 1 lb of Raw Watercress contains 1.7 times more Sodium than Raw Vinespinach.
• Both Vinespinach and Watercress contain similar levels of Calcium, Phosphorus and Water per one pound.
• 1 pound of Watercress lack sufficient amounts of Zinc
• Both Raw Vinespinach as well as Raw Watercress lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Vinespinach has 2.6 times more Carbohydrate than Watercress.
• While 1 lb of Raw Watercress contains 1.3 times more Protein than Raw Vinespinach.
• 1 pound of Watercress provide inadequate amounts of Carbohydrate
• Both Raw Vinespinach as well as Raw Watercress provide inadequate amounts of Energy in one pound.