Comparing Nutrients in 300 calories Broccoli VS Watercress

Weight per 300 calories

• Broccoli: 882g
• Watercress: 2727g

Broccoli has 3.1 times more energy per 100g than Watercress. It has low energy density when compared to other foods. Raw Watercress having very low energy density.

Which food has more nutrients per 300 calories - Broccoli or Watercress?

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Watercress	60%	6%	34%

Macro Nutrients

	Broccoli	Watercress	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.37% 3.26g	2.8% 2.73g	97g per day for Men 19-50 years
Saturated Fat	3.14% 1g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	34.7% 0.56g	39.2% 0.63g	1.6g per day for Men 19-50 years
Omega 6	2.54% 0.43g	1.93% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.6g	27% 35g	130g per day for Men 19-50 years
Sugars	20.7% 15g	7.52% 5.45g	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	8.28% 6g	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	% 4.32g	NA	g per day for Men 19-50 years
Sucrose	% 0.88g	NA	g per day for Men 19-50 years
Fiber	60.4% 23g	36% 13.6g	38g per day for Men 19-50 years
Protein	44.4% 25g	112% 62.7g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Watercress	Recommended Dietary Allowance
Vitamin A	30.4% 274μg	485% 4364μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.2% 0.63mg	205% 2.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.4% 1.03mg	252% 3.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.2% 5.64mg	34% 5.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.06mg	169% 8.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.54mg	271% 3.5mg	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	139% 556μg	61.4% 245μg	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	875% 787mg	1303% 1173mg	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	46% 6.9mg	182% 27.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	747% 896μg	5682% 6818μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Watercress	Recommended Dietary Allowance
Calcium	41.5% 415mg	327% 3273mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	233% 2.1mg	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	80.5% 6.44mg	68% 5.45mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	136% 573mg	420mg per day for Men 19-50 years
Manganese	80.6% 1.85mg	289% 6.65mg	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	83% 582mg	234% 1636mg	700mg per day for Men 19-50 years
Potassium	82% 2788mg	265% 9000mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	44.6% 24.5μg	55μg per day for Men 19-50 years
Sodium	19.4% 291mg	74.5% 1118mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	21.3% 788g	70% 2594g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Broccoli vs Watercress:

• Raw Broccoli has 2.3 times more Vitamin B9 than Raw Watercress.
• While Raw Watercress contain 16 times more Vitamin A, 3.9 times more Vitamin B1, 3.2 times more Vitamin B2, 1.7 times more Vitamin B5, 2.3 times more Vitamin B6, 1.5 times more Vitamin C, 4 times more Vitamin E and 7.6 times more Vitamin K than Raw Broccoli.
• Both Raw Broccoli and Raw Watercress have similar amounts of Vitamin B3 per 300 kcal.
• Both Raw Broccoli as well as Raw Watercress have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Broccoli vs Watercress:

• Raw Broccoli has 1.2 times more Zinc than Raw Watercress.
• While Raw Watercress contain 7.9 times more Calcium, 4.9 times more Copper, 3.1 times more Magnesium, 3.6 times more Manganese, 2.8 times more Phosphorus, 3.2 times more Potassium, 3.8 times more Sodium and 3.3 times more Water than Raw Broccoli.
• Both Raw Broccoli and Raw Watercress have similar amounts of Iron and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Broccoli has 1.4 times more Saturated Fat, 1.7 times more Carbohydrate, 2.8 times more Sugars and 1.7 times more Fiber than Raw Watercress.
• While Raw Watercress contain 2.5 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Raw Watercress have similar amounts of Energy, Fat and Omega 3 per 300 kcal.
• Both Raw Broccoli as well as Raw Watercress have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.