Comparing Nutrients in 500 calories Broccoli VS Watercress

Weight per 500 calories

• Broccoli: 1471g
• Watercress: 4546g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.6% 5.44g	4.7% 4.55g	97g per day for Men 19-50 years
Saturated Fat	5.24% 1.68g	3.84% 1.23g	32g per day for Men 19-50 years
Omega 3	58% 0.93g	65.3% 1.05g	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	3.2% 0.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	45% 58.6g	130g per day for Men 19-50 years
Sugars	34.5% 25g	12.5% 9.1g	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	13.8% 10g	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	% 7.2g	NA	g per day for Men 19-50 years
Sucrose	% 1.47g	NA	g per day for Men 19-50 years
Fiber	101% 38.2g	60% 22.7g	38g per day for Men 19-50 years
Protein	74% 41.5g	187% 105g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Watercress	Recommended Dietary Allowance
Vitamin A	50.7% 456μg	808% 7273μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87% 1.04mg	341% 4.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.72mg	420% 5.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.7% 9.4mg	57% 9.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	169% 8.43mg	282% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	198% 2.57mg	451% 5.86mg	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	232% 926μg	102% 409μg	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	1458% 1312mg	2172% 1955mg	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	76.5% 11.5mg	303% 45.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1245% 1494μg	9470% 11364μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Watercress	Recommended Dietary Allowance
Calcium	69% 691mg	545% 5455mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	389% 3.5mg	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	134% 10.7mg	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	73.5% 309mg	227% 955mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	482% 11mg	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	139% 971mg	390% 2727mg	700mg per day for Men 19-50 years
Potassium	137% 4647mg	441% 15000mg	3400mg per day for Men 19-50 years
Selenium	67% 36.8μg	74.4% 41μg	55μg per day for Men 19-50 years
Sodium	32.4% 485mg	124% 1864mg	1500mg per day for Men 19-50 years
Zinc	55% 6.03mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	35.5% 1313g	117% 4323g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 kcal.
• Both Raw Broccoli as well as Raw Watercress have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 kcal.
• Both Raw Broccoli as well as Raw Watercress have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.