Comparing Nutrients in 1 pound Watercress VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Watercress	60%	6%	34%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Watercress	Blanched Almonds	Recommended Dietary Allowance
Energy	1.72% 50kcal	92% 2676kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	56% 18g	32g per day for Men 19-50 years
Omega 3	6.52% 0.1g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	330% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.5% 5.85g	65% 84.7g	130g per day for Men 19-50 years
Sugars	1.25% 0.91g	29% 21g	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	0% 0g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 20.2g	g per day for Men 19-50 years
Fiber	5.97% 2.27g	118% 45g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Watercress	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	80.6% 726μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42% 0.54mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.59mg	40% 0.52mg	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	10.2% 41μg	55.6% 222μg	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	217% 195mg	0% 0mg	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	30.2% 4.54mg	718% 108mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	945% 1134μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watercress	Blanched Almonds	Recommended Dietary Allowance
Calcium	54.4% 544mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	518% 4.66mg	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	11.3% 0.91mg	186% 15mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	289% 1216mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	362% 8.32mg	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	39% 272mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	44% 1497mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	11.7% 431g	0.55% 20.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Watercress vs Blanched Almonds:

• Raw Watercress have more Vitamin A, more Vitamin C and more Vitamin K than Blanched Almonds.
• While Blanched Almonds contain 2.1 times more Vitamin B1, 5.9 times more Vitamin B2, 17.5 times more Vitamin B3, 5.4 times more Vitamin B9 and 23.8 times more Vitamin E than Raw Watercress.
• Both Raw Watercress and Blanched Almonds have similar amounts of Vitamin B5 and Vitamin B6 per 1 lb.
• Both Raw Watercress as well as Blanched Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Watercress vs Blanched Almonds:

• Raw Watercress have 2.2 times more Sodium and 21.1 times more Water than Blanched Almonds.
• While Blanched Almonds contain 2 times more Calcium, 13.3 times more Copper, 16.4 times more Iron, 12.8 times more Magnesium, 7.5 times more Manganese, 8 times more Phosphorus, 2 times more Potassium, 3.6 times more Selenium and 27 times more Zinc than Raw Watercress.

Comparison of macro-nutrients per 1 pound:

• Raw Watercress have 5.8 times more Omega 3 than Blanched Almonds.
• While Blanched Almonds contain 53.6 times more Energy, 525.2 times more Fat, 146.4 times more Saturated Fat, 1030.4 times more Omega 6, 14.5 times more Carbohydrate, 23.2 times more Sugars, 19.8 times more Fiber and 9.3 times more Protein than Raw Watercress.
• Both Raw Watercress as well as Blanched Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.