Comparing Nutrients in 1 pound Watercress VS Chilled Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Watercress	60%	6%	34%
Chilled Orange Juice	5%	2%	93%

Macro Nutrients

	Watercress	Chilled Orange Juice	Recommended Dietary Allowance
Energy	1.72% 50kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	6.52% 0.1g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	0.61% 0.1g	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	40.3% 52.3g	130g per day for Men 19-50 years
Sugars	1.25% 0.91g	52% 37.7g	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	14% 10g	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	% 9.43g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	5.97% 2.27g	3.6% 1.36g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	5.5% 3.1g	56g per day for Men 19-50 years

Vitamins

	Watercress	Chilled Orange Juice	Recommended Dietary Allowance
Vitamin A	80.6% 726μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42% 0.54mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	7.94% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.59mg	26.5% 0.34mg	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	21.5% 86μg	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	169% 152mg	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	6.05% 0.91mg	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	Chilled Orange Juice	Recommended Dietary Allowance
Calcium	54.4% 544mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	21% 0.19mg	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	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	4.54% 0.1mg	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	39% 272mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	44% 1497mg	23.7% 807mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	2.9% 0.32mg	11mg per day for Men 19-50 years
Water	11.7% 431g	10.7% 396g	3700g per day for Men 19-50 years

Nutrient Comparison: Watercress VS Chilled Orange Juice per 1 lb

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

Lets compare vitamin content per 1 pound of Watercress vs Chilled Orange Juice:

• 1 pound of Watercress has 80 times more Vitamin A, 2 times more Vitamin B1, 3.1 times more Vitamin B2, 1.6 times more Vitamin B5, 1.7 times more Vitamin B6, 1.3 times more Vitamin C, 5 times more Vitamin E and more Vitamin K than Chilled Orange Juice.
• While 1 lb of Chilled Orange Juice from Concentrate contains 2.1 times more Vitamin B9 than Raw Watercress.
• 1 pound of Chilled Orange Juice have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Watercress as well as Chilled Orange Juice from Concentrate have insufficient amounts of Vitamin B3, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Watercress vs Chilled Orange Juice:

• 1 pound of Watercress has 10.9 times more Calcium, 1.8 times more Copper, 1.5 times more Iron, 1.9 times more Magnesium, 10.6 times more Manganese, 3.5 times more Phosphorus, 1.9 times more Potassium and 20.5 times more Sodium than Chilled Orange Juice.
• Both Watercress and Chilled Orange Juice contain similar levels of Water per one pound.
• 1 pound of Chilled Orange Juice lack sufficient amounts of Calcium, Iron and Manganese
• Both Raw Watercress as well as Chilled Orange Juice from Concentrate lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Watercress has 3.4 times more Protein than Chilled Orange Juice.
• While 1 lb of Chilled Orange Juice from Concentrate contains 8.9 times more Carbohydrate and 41.6 times more Sugars than Raw Watercress.
• 1 pound of Watercress provide inadequate amounts of Carbohydrate
• 1 pound of Chilled Orange Juice provide inadequate amounts of Protein
• Both Raw Watercress as well as Chilled Orange Juice from Concentrate provide inadequate amounts of Energy, Omega 3, Omega 6 and Fiber in one pound.