Comparing Nutrients in 300 calories Watercress VS Sunflower Seeds

Weight per 300 calories

• Watercress: 2727g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 53.1 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 Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Watercress	60%	6%	34%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Watercress	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.73g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	39.2% 0.63g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	1.93% 0.33g	69.7% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	7.52% 5.45g	1.86% 1.35g	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	% 1.3g	g per day for Men 19-50 years
Fiber	36% 13.6g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	112% 62.7g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Watercress	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	485% 4364μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	205% 2.45mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	252% 3.27mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.45mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	169% 8.45mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	271% 3.5mg	53% 0.69mg	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	29% 117μg	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	0.8% 0.72mg	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	120% 18mg	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	Sunflower Seeds	Recommended Dietary Allowance
Calcium	327% 3273mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	233% 2.1mg	103% 0.92mg	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	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	136% 573mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	289% 6.65mg	43.6% 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	234% 1636mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	265% 9000mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	44.6% 24.5μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	74.5% 1118mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	70% 2594g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Watercress vs Sunflower Seeds:

• Raw Watercress have 2831.5 times more Vitamin A, 3.2 times more Vitamin B1, 17.9 times more Vitamin B2, 1.3 times more Vitamin B3, 14.6 times more Vitamin B5, 5.1 times more Vitamin B6, 2.1 times more Vitamin B9, 1630.6 times more Vitamin C, 1.5 times more Vitamin E and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Raw Watercress as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Watercress vs Sunflower Seeds:

• Raw Watercress have 81.7 times more Calcium, 2.3 times more Copper, 2 times more Iron, 3.4 times more Magnesium, 6.6 times more Manganese, 4.8 times more Phosphorus, 27.2 times more Potassium, 241.9 times more Sodium and 1067.5 times more Water than Dried Sunflower Seed Kernels.
• Both Raw Watercress and Dried Sunflower Seed Kernels have similar amounts of Selenium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Watercress have 20.4 times more Omega 3, 3.4 times more Carbohydrate, 4.1 times more Sugars, 3.1 times more Fiber and 5.9 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 9.7 times more Fat, 3.1 times more Saturated Fat and 36.2 times more Omega 6 than Raw Watercress.
• Both Raw Watercress and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
• Both Raw Watercress as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.