Comparing Nutrients in 300 calories Vinespinach VS Watercress

Weight per 300 calories

• Vinespinach: 1579g
• Watercress: 2727g

Vinespinach has 1.7 times more energy per 100g than Watercress. It has very low energy density when compared to other foods. Raw Watercress having very low energy density.

Discover which food has more nutrients per 300 calories - Vinespinach or Watercress?

Macros Ratio

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

Macro Nutrients

	Vinespinach	Watercress	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.74g	2.8% 2.73g	97g per day for Men 19-50 years
Saturated Fat	NA	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	NA	39.2% 0.63g	1.6g per day for Men 19-50 years
Omega 6	NA	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	41.3% 53.7g	27% 35g	130g per day for Men 19-50 years
Sugars	NA	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	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	36% 13.6g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	112% 62.7g	56g per day for Men 19-50 years

Vitamins

	Vinespinach	Watercress	Recommended Dietary Allowance
Vitamin A	702% 6316μg	485% 4364μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65.8% 0.79mg	205% 2.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	188% 2.45mg	252% 3.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.3% 7.9mg	34% 5.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.84mg	169% 8.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	291% 3.8mg	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	553% 2211μg	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	1789% 1611mg	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	NA	182% 27.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5682% 6818μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Vinespinach	Watercress	Recommended Dietary Allowance
Calcium	172% 1721mg	327% 3273mg	1000mg per day for Men 19-50 years
Copper	188% 1.7mg	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	237% 19mg	68% 5.45mg	8mg per day for Men 19-50 years
Magnesium	244% 1026mg	136% 573mg	420mg per day for Men 19-50 years
Manganese	505% 11.6mg	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	117% 821mg	234% 1636mg	700mg per day for Men 19-50 years
Potassium	237% 8053mg	265% 9000mg	3400mg per day for Men 19-50 years
Selenium	23% 12.6μg	44.6% 24.5μg	55μg per day for Men 19-50 years
Sodium	25.3% 379mg	74.5% 1118mg	1500mg per day for Men 19-50 years
Zinc	61.7% 6.8mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	39.7% 1470g	70% 2594g	3700g per day for Men 19-50 years

Vinespinach VS Watercress Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Vinespinach or Watercress?

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

• 300 calories of Vinespinach have 1.4 times more Vitamin A, 1.4 times more Vitamin B3, 9 times more Vitamin B9 and 1.4 times more Vitamin C than Watercress.
• While 300 kcal of Raw Watercress contain 3.1 times more Vitamin B1, 1.3 times more Vitamin B2 and 10.1 times more Vitamin B5 than Raw Vinespinach.
• Both Vinespinach and Watercress provide similar amounts of Vitamin B6 per 300 calories.
• Both Raw Vinespinach as well as Raw Watercress have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Vinespinach vs Watercress:

• 300 calories of Vinespinach have 3.5 times more Iron, 1.8 times more Magnesium, 1.7 times more Manganese and 2.3 times more Zinc than Watercress.
• While 300 kcal of Raw Watercress contain 1.9 times more Calcium, 2 times more Phosphorus, 1.9 times more Selenium, 3 times more Sodium and 1.8 times more Water than Raw Vinespinach.
• Both Vinespinach and Watercress contain similar levels of Copper and Potassium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Vinespinach have 1.5 times more Carbohydrate than Watercress.
• While 300 kcal of Raw Watercress contain 2.2 times more Protein than Raw Vinespinach.
• Both Vinespinach and Watercress offer comparable quantities of Energy per 300 calories.