Comparing Nutrients in 300 calories Watercress VS Cooked Frozen Mixed Vegetables

Weight per 300 calories

• Watercress: 2727g
• Cooked Frozen Mixed Vegetables: 462g

Boiled and Drained Frozen Mixed Vegetables have 5.9 times more energy per unit of mass than Raw Watercress, which is low in comparison to other foods. Watercress having very low energy density.

Discover which food has more nutrients per 300 calories - Watercress or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.73g	0.71% 0.69g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	39.2% 0.63g	5.5% 0.088g	1.6g per day for Men 19-50 years
Omega 6	1.93% 0.33g	1.44% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	46.5% 60.4g	130g per day for Men 19-50 years
Sugars	7.52% 5.45g	20% 14.4g	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	36% 13.6g	53.4% 20.3g	38g per day for Men 19-50 years
Protein	112% 62.7g	23.6% 13g	56g per day for Men 19-50 years

Vitamins

	Watercress	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Vitamin A	485% 4364μg	110% 988μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	205% 2.45mg	27.3% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	252% 3.27mg	42.6% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.45mg	24.5% 3.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	169% 8.45mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	271% 3.5mg	26.3% 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	61.4% 245μg	22% 87.7μg	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	16.4% 14.8mg	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	11.7% 1.75mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5682% 6818μg	90% 108μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watercress	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Calcium	327% 3273mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	233% 2.1mg	42.6% 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	68% 5.45mg	47.3% 3.8mg	8mg per day for Men 19-50 years
Magnesium	136% 573mg	24% 102mg	420mg per day for Men 19-50 years
Manganese	289% 6.65mg	76% 1.75mg	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	33.6% 235mg	700mg per day for Men 19-50 years
Potassium	265% 9000mg	23% 780mg	3400mg per day for Men 19-50 years
Selenium	44.6% 24.5μg	2.5% 1.4μg	55μg per day for Men 19-50 years
Sodium	74.5% 1118mg	10.8% 162mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	20.6% 2.26mg	11mg per day for Men 19-50 years
Water	70% 2594g	10.4% 384g	3700g per day for Men 19-50 years

Watercress VS Cooked Frozen Mixed Vegetables Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Watercress or Cooked Frozen Mixed Vegetables?

Lets compare vitamin content per 300 calories of Watercress vs Cooked Frozen Mixed Vegetables:

• 300 calories of Watercress have 4.4 times more Vitamin A, 7.5 times more Vitamin B1, 5.9 times more Vitamin B2, 1.4 times more Vitamin B3, 12.1 times more Vitamin B5, 10.3 times more Vitamin B6, 2.8 times more Vitamin B9, 79.4 times more Vitamin C, 15.6 times more Vitamin E and 62.9 times more Vitamin K than Cooked Frozen Mixed Vegetables.
• Both Raw Watercress as well as Boiled and Drained Frozen Mixed Vegetables have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Watercress vs Cooked Frozen Mixed Vegetables:

• 300 calories of Watercress have 28.4 times more Calcium, 5.5 times more Copper, 1.4 times more Iron, 5.6 times more Magnesium, 3.8 times more Manganese, 7 times more Phosphorus, 11.5 times more Potassium, 17.7 times more Selenium, 6.9 times more Sodium, 1.3 times more Zinc and 6.8 times more Water than Cooked Frozen Mixed Vegetables.
• 300 calories of Cooked Frozen Mixed Vegetables lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Watercress have 7.2 times more Omega 3 and 4.8 times more Protein than Cooked Frozen Mixed Vegetables.
• While 300 kcal of Boiled and Drained Frozen Mixed Vegetables contain 1.7 times more Carbohydrate, 2.6 times more Sugars and 1.5 times more Fiber than Raw Watercress.
• Both Watercress and Cooked Frozen Mixed Vegetables offer comparable quantities of Energy per 300 calories.
• 300 calories of Cooked Frozen Mixed Vegetables provide inadequate amounts of Omega 3
• Both Raw Watercress as well as Boiled and Drained Frozen Mixed Vegetables provide inadequate amounts of Omega 6 in 300 calories.