Comparing Nutrients in 300 calories Watercress VS Oil Roasted Almonds

Weight per 300 calories

• Watercress: 2727g
• Oil Roasted Almonds: 49.4g

Oil Roasted Almonds have 55.2 times more energy per unit of mass than Raw Watercress, which is very high in comparison to other foods. Watercress having very low energy density.

Which food has more nutrients per 300 calories - Watercress or Oil Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Watercress	60%	6%	34%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Watercress	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.73g	28% 27.3g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	6.5% 2.08g	32g per day for Men 19-50 years
Omega 3	39.2% 0.63g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.93% 0.33g	39.3% 6.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	6.72% 8.74g	130g per day for Men 19-50 years
Sugars	7.52% 5.45g	3.1% 2.25g	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	% 0.02g	g per day for Men 19-50 years
Sucrose	NA	% 2.16g	g per day for Men 19-50 years
Fiber	36% 13.6g	13.7% 5.2g	38g per day for Men 19-50 years
Protein	112% 62.7g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Watercress	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	485% 4364μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	205% 2.45mg	3.8% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	252% 3.27mg	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.45mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	169% 8.45mg	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	271% 3.5mg	4.5% 0.058mg	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	61.4% 245μg	3.34% 13.3μg	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	1303% 1173mg	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	182% 27.3mg	85.6% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5682% 6818μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watercress	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	327% 3273mg	14.4% 144mg	1000mg per day for Men 19-50 years
Copper	233% 2.1mg	52.4% 0.47mg	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	68% 5.45mg	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	136% 573mg	32.2% 135mg	420mg per day for Men 19-50 years
Manganese	289% 6.65mg	53% 1.2mg	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	234% 1636mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	265% 9000mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	44.6% 24.5μg	3.7% 2.03μg	55μg per day for Men 19-50 years
Sodium	74.5% 1118mg	0.033% 0.49mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	70% 2594g	0.037% 1.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Watercress vs Oil Roasted Almonds:

• Raw Watercress have more Vitamin A, 54 times more Vitamin B1, 8.5 times more Vitamin B2, 3 times more Vitamin B3, 74.7 times more Vitamin B5, 60.3 times more Vitamin B6, 18.4 times more Vitamin B9, more Vitamin C, 2.1 times more Vitamin E and more Vitamin K than Oil Roasted Almonds.
• Both Raw Watercress as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Watercress vs Oil Roasted Almonds:

• Raw Watercress have 22.8 times more Calcium, 4.4 times more Copper, 3 times more Iron, 4.2 times more Magnesium, 5.5 times more Manganese, 7.1 times more Phosphorus, 26.1 times more Potassium, 12.1 times more Selenium, 2262.5 times more Sodium, 2 times more Zinc and 1874.4 times more Water than Oil Roasted Almonds.

Comparison of macro-nutrients per 300 calories:

• Raw Watercress have more Omega 3, 4 times more Carbohydrate, 2.4 times more Sugars, 2.6 times more Fiber and 6 times more Protein than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 10 times more Fat, 2.8 times more Saturated Fat and 20.4 times more Omega 6 than Raw Watercress.
• Both Raw Watercress and Oil Roasted Almonds have similar amounts of Energy per 300 kcal.
• Both Raw Watercress as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.