Comparing Nutrients in 1 pound 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	1.72% 50kcal	10% 295kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	6.52% 0.1g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	1.4% 0.24g	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	45.7% 59.4g	130g per day for Men 19-50 years
Sugars	1.25% 0.91g	19.5% 14g	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	5.97% 2.27g	52.5% 20g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Watercress	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Vitamin A	80.6% 726μg	108% 971μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42% 0.54mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	24% 3.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	13.7% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.59mg	26% 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	16% 14.5mg	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	11.5% 1.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	945% 1134μg	89% 107μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watercress	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Calcium	54.4% 544mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	42% 0.38mg	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	46.5% 3.7mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	74.7% 1.7mg	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	33% 231mg	700mg per day for Men 19-50 years
Potassium	44% 1497mg	22.5% 767mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	10.6% 159mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	11.7% 431g	10.2% 378g	3700g per day for Men 19-50 years

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

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

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

• 1 pound 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 lb 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 pound.
• 1 pound 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 pound.

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

• 1 pound of Watercress has 4.8 times more Calcium and 2 times more Potassium than Cooked Frozen Mixed Vegetables.
• While 1 lb 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 pound.
• 1 pound 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 pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb 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 pound.
• 1 pound 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 pound.