Comparing Nutrients in 500 calories Almonds VS Watercress

Weight per 500 calories

• Almonds: 86.4g
• Watercress: 4546g

Almonds have 52.6 times more energy per 100g than Watercress. It has very high energy density when compared to other foods. Raw Watercress having very low energy density.

Discover which food has more nutrients per 500 calories - Almonds or Watercress?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Watercress	60%	6%	34%

Macro Nutrients

	Almonds	Watercress	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	4.7% 4.55g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	3.84% 1.23g	32g per day for Men 19-50 years
Omega 3	0.16% 0.003g	65.3% 1.05g	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.6g	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	14.3% 18.6g	45% 58.6g	130g per day for Men 19-50 years
Sugars	5.2% 3.76g	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	0.13% 0.095g	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	% 0.15g	NA	g per day for Men 19-50 years
Sucrose	% 3.4g	NA	g per day for Men 19-50 years
Fiber	28.4% 10.8g	60% 22.7g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	187% 105g	56g per day for Men 19-50 years

Vitamins

	Almonds	Watercress	Recommended Dietary Allowance
Vitamin A	0% 0μg	808% 7273μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	341% 4.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.6% 0.98mg	420% 5.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	57% 9.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.13% 0.41mg	282% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.1% 0.12mg	451% 5.86mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	164% 49.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.5% 38μg	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	0% 0mg	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	148% 22mg	303% 45.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	9470% 11364μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Watercress	Recommended Dietary Allowance
Calcium	23.2% 232mg	545% 5455mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	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	40% 3.2mg	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	227% 955mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	482% 11mg	2.3mg per day for Men 19-50 years
Molybdenum	87% 39μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	59.3% 415mg	390% 2727mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	441% 15000mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	74.4% 41μg	55μg per day for Men 19-50 years
Sodium	0.058% 0.86mg	124% 1864mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	117% 4323g	3700g per day for Men 19-50 years

Almonds VS Watercress Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Almonds or Watercress?

Lets compare vitamin content per 500 calories of Almonds vs Watercress:

• 500 kcal of Raw Watercress contain more Vitamin A, 23.1 times more Vitamin B1, 5.6 times more Vitamin B2, 2.9 times more Vitamin B3, 34.6 times more Vitamin B5, 49.6 times more Vitamin B6, 10.8 times more Vitamin B9, more Vitamin C, 2.1 times more Vitamin E and more Vitamin K than Almonds.
• 500 calories of Almonds have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin B9, Vitamin C and Vitamin K
• Both Almonds as well as Raw Watercress have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Almonds vs Watercress:

• 500 kcal of Raw Watercress contain 23.5 times more Calcium, 3.9 times more Copper, 2.8 times more Iron, 4.1 times more Magnesium, 5.9 times more Manganese, 6.6 times more Phosphorus, 23.7 times more Potassium, 11.6 times more Selenium, 2158.1 times more Sodium, 1.9 times more Zinc and 1135.2 times more Water than Almonds.
• 500 calories of Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Almonds have 9.5 times more Fat, 2.7 times more Saturated Fat and 19.5 times more Omega 6 than Watercress.
• While 500 kcal of Raw Watercress contain 403.5 times more Omega 3, 3.2 times more Carbohydrate, 2.4 times more Sugars, 2.1 times more Fiber and 5.7 times more Protein than Almonds.
• Both Almonds and Watercress offer comparable quantities of Energy per 500 calories.
• 500 calories of Almonds provide inadequate amounts of Omega 3
• 500 calories of Watercress provide inadequate amounts of Omega 6