Comparing Nutrients in 500 calories Frozen Mixed Vegetables VS Watercress

Weight per 500 calories

• Frozen Mixed Vegetables: 694g
• Watercress: 4546g

Frozen Mixed Vegetables have 6.5 times more energy per 100g than Watercress. It has average energy density when compared to other foods. Raw Watercress having very low energy density.

Discover which food has more nutrients per 500 calories - Frozen Mixed Vegetables or Watercress?

Macros Ratio

	Protein	Fat	Carbs
Frozen Mixed Vegetables	19%	7%	74%
Watercress	60%	6%	34%

Macro Nutrients

	Frozen Mixed Vegetables	Watercress	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.72% 3.6g	4.7% 4.55g	97g per day for Men 19-50 years
Saturated Fat	2.13% 0.68g	3.84% 1.23g	32g per day for Men 19-50 years
Omega 3	27.3% 0.44g	65.3% 1.05g	1.6g per day for Men 19-50 years
Omega 6	7.07% 1.2g	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	72% 94g	45% 58.6g	130g per day for Men 19-50 years
Sugars	NA	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	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	73% 27.8g	60% 22.7g	38g per day for Men 19-50 years
Protein	41.3% 23g	187% 105g	56g per day for Men 19-50 years

Vitamins

	Frozen Mixed Vegetables	Watercress	Recommended Dietary Allowance
Vitamin A	196% 1764μg	808% 7273μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	70.6% 0.85mg	341% 4.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	420% 5.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.3% 8.7mg	57% 9.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	282% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.3% 0.67mg	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	50.3% 201μg	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	80.2% 72.2mg	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	NA	303% 45.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9470% 11364μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Mixed Vegetables	Watercress	Recommended Dietary Allowance
Calcium	17.4% 174mg	545% 5455mg	1000mg per day for Men 19-50 years
Copper	71.8% 0.65mg	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	82.5% 6.6mg	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	227% 955mg	420mg per day for Men 19-50 years
Manganese	73.7% 1.7mg	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	58.5% 410mg	390% 2727mg	700mg per day for Men 19-50 years
Potassium	43.3% 1472mg	441% 15000mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	74.4% 41μg	55μg per day for Men 19-50 years
Sodium	21.8% 326mg	124% 1864mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.13mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	15.4% 570g	117% 4323g	3700g per day for Men 19-50 years

Frozen Mixed Vegetables VS Watercress Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Mixed Vegetables or Watercress?

Lets compare vitamin content per 500 calories of Frozen Mixed Vegetables vs Watercress:

• 500 kcal of Raw Watercress contain 4.1 times more Vitamin A, 4.8 times more Vitamin B1, 9.2 times more Vitamin B2, 12.4 times more Vitamin B5, 8.8 times more Vitamin B6, 2 times more Vitamin B9 and 27.1 times more Vitamin C than Frozen Mixed Vegetables, Unprepared.
• Both Frozen Mixed Vegetables and Watercress provide similar amounts of Vitamin B3 per 500 calories.
• Both Frozen Mixed Vegetables, Unprepared as well as Raw Watercress have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Frozen Mixed Vegetables vs Watercress:

• 500 kcal of Raw Watercress contain 31.4 times more Calcium, 5.4 times more Copper, 1.4 times more Iron, 5.7 times more Magnesium, 6.5 times more Manganese, 6.7 times more Phosphorus, 10.2 times more Potassium, 14.7 times more Selenium, 5.7 times more Sodium, 1.6 times more Zinc and 7.6 times more Water than Frozen Mixed Vegetables, Unprepared.
• 500 calories of Frozen Mixed Vegetables lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Mixed Vegetables have 1.6 times more Carbohydrate and 1.2 times more Fiber than Watercress.
• While 500 kcal of Raw Watercress contain 2.4 times more Omega 3 and 4.5 times more Protein than Frozen Mixed Vegetables, Unprepared.
• Both Frozen Mixed Vegetables and Watercress offer comparable quantities of Energy per 500 calories.
• Both Frozen Mixed Vegetables, Unprepared as well as Raw Watercress provide inadequate amounts of Omega 6 in 500 calories.