Comparing Nutrients in 500 calories Fresh Orange juice VS Watercress

Weight per 500 calories

• Fresh Orange juice: 1111g
• Watercress: 4546g

Fresh Orange juice has 4.1 times more energy per 100g than Watercress. It has low energy density when compared to other foods. Raw Watercress having very low energy density.

Discover which food has more nutrients per 500 calories - Fresh Orange juice or Watercress?

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Watercress	60%	6%	34%

Macro Nutrients

	Fresh Orange juice	Watercress	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	4.7% 4.55g	97g per day for Men 19-50 years
Saturated Fat	0.83% 0.27g	3.84% 1.23g	32g per day for Men 19-50 years
Omega 3	7.64% 0.12g	65.3% 1.05g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	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	89% 116g	45% 58.6g	130g per day for Men 19-50 years
Sugars	129% 93g	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	32.5% 23.6g	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	% 20g	NA	g per day for Men 19-50 years
Sucrose	% 46g	NA	g per day for Men 19-50 years
Fiber	5.85% 2.22g	60% 22.7g	38g per day for Men 19-50 years
Protein	14% 7.78g	187% 105g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Watercress	Recommended Dietary Allowance
Vitamin A	12.3% 111μg	808% 7273μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	341% 4.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.6% 0.33mg	420% 5.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.8% 4.44mg	57% 9.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.2% 2.1mg	282% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	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	83.3% 333μg	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	617% 556mg	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	2.96% 0.44mg	303% 45.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.93% 1.1μg	9470% 11364μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Watercress	Recommended Dietary Allowance
Calcium	12.2% 122mg	545% 5455mg	1000mg per day for Men 19-50 years
Copper	54.3% 0.49mg	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	27.8% 2.22mg	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	227% 955mg	420mg per day for Men 19-50 years
Manganese	6.76% 0.16mg	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	27% 189mg	390% 2727mg	700mg per day for Men 19-50 years
Potassium	65.4% 2222mg	441% 15000mg	3400mg per day for Men 19-50 years
Selenium	2.02% 1.1μg	74.4% 41μg	55μg per day for Men 19-50 years
Sodium	0.74% 11mg	124% 1864mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	26.5% 981g	117% 4323g	3700g per day for Men 19-50 years

Fresh Orange Juice VS Watercress Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Fresh Orange juice or Watercress?

Lets compare vitamin content per 500 calories of Fresh Orange juice vs Watercress:

• 500 kcal of Raw Watercress contain 65.5 times more Vitamin A, 4.1 times more Vitamin B1, 16.4 times more Vitamin B2, 2 times more Vitamin B3, 6.7 times more Vitamin B5, 13.2 times more Vitamin B6, 3.5 times more Vitamin C, 102.3 times more Vitamin E and 10227.3 times more Vitamin K than Raw Orange juice.
• Both Fresh Orange juice and Watercress provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Fresh Orange juice have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Orange juice as well as Raw Watercress have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Fresh Orange juice vs Watercress:

• 500 kcal of Raw Watercress contain 44.6 times more Calcium, 7.2 times more Copper, 4.1 times more Iron, 7.8 times more Magnesium, 71.3 times more Manganese, 14.4 times more Phosphorus, 6.8 times more Potassium, 36.8 times more Selenium, 167.7 times more Sodium, 9 times more Zinc and 4.4 times more Water than Raw Orange juice.
• 500 calories of Fresh Orange juice lack sufficient amounts of Manganese, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Fresh Orange juice have 2 times more Carbohydrate and 10.3 times more Sugars than Watercress.
• While 500 kcal of Raw Watercress contain 8.6 times more Omega 3, 10.2 times more Fiber and 13.4 times more Protein than Raw Orange juice.
• Both Fresh Orange juice and Watercress offer comparable quantities of Energy per 500 calories.
• 500 calories of Fresh Orange juice provide inadequate amounts of Omega 3 and Fiber
• Both Raw Orange juice as well as Raw Watercress provide inadequate amounts of Omega 6 in 500 calories.