Comparing Nutrients in 500 calories Vinespinach VS Watercress

Weight per 500 calories

• Vinespinach: 2632g
• Watercress: 4546g

Vinespinach has 1.7 times more energy per 100g than Watercress. It has very low energy density when compared to other foods. Raw Watercress having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Vinespinach	31%	11%	58%
Watercress	60%	6%	34%

Macro Nutrients

	Vinespinach	Watercress	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.14% 7.9g	4.7% 4.55g	97g per day for Men 19-50 years
Saturated Fat	NA	3.84% 1.23g	32g per day for Men 19-50 years
Omega 3	NA	65.3% 1.05g	1.6g per day for Men 19-50 years
Omega 6	NA	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	69% 89.5g	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	NA	60% 22.7g	38g per day for Men 19-50 years
Protein	84.6% 47.4g	187% 105g	56g per day for Men 19-50 years

Vitamins

	Vinespinach	Watercress	Recommended Dietary Allowance
Vitamin A	1170% 10526μg	808% 7273μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	110% 1.3mg	341% 4.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	314% 4.08mg	420% 5.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	82.2% 13mg	57% 9.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	282% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	486% 6.3mg	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	921% 3684μg	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	2982% 2684mg	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

	Vinespinach	Watercress	Recommended Dietary Allowance
Calcium	287% 2868mg	545% 5455mg	1000mg per day for Men 19-50 years
Copper	313% 2.8mg	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	395% 31.6mg	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	407% 1711mg	227% 955mg	420mg per day for Men 19-50 years
Manganese	841% 19.3mg	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	195% 1368mg	390% 2727mg	700mg per day for Men 19-50 years
Potassium	395% 13421mg	441% 15000mg	3400mg per day for Men 19-50 years
Selenium	38.3% 21μg	74.4% 41μg	55μg per day for Men 19-50 years
Sodium	42% 632mg	124% 1864mg	1500mg per day for Men 19-50 years
Zinc	103% 11.3mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	66.2% 2450g	117% 4323g	3700g per day for Men 19-50 years

Vinespinach VS Watercress Nutrients Per 500 Kcal

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

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

• 500 calories of Vinespinach have 1.4 times more Vitamin A, 1.4 times more Vitamin B3, 9 times more Vitamin B9 and 1.4 times more Vitamin C than Watercress.
• While 500 kcal of Raw Watercress contain 3.1 times more Vitamin B1, 1.3 times more Vitamin B2 and 10.1 times more Vitamin B5 than Raw Vinespinach.
• Both Vinespinach and Watercress provide similar amounts of Vitamin B6 per 500 calories.
• Both Raw Vinespinach as well as Raw Watercress have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Vinespinach vs Watercress:

• 500 calories of Vinespinach have 3.5 times more Iron, 1.8 times more Magnesium, 1.7 times more Manganese and 2.3 times more Zinc than Watercress.
• While 500 kcal of Raw Watercress contain 1.9 times more Calcium, 2 times more Phosphorus, 1.9 times more Selenium, 3 times more Sodium and 1.8 times more Water than Raw Vinespinach.
• Both Vinespinach and Watercress contain similar levels of Copper and Potassium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Vinespinach have 1.5 times more Carbohydrate than Watercress.
• While 500 kcal of Raw Watercress contain 2.2 times more Protein than Raw Vinespinach.
• Both Vinespinach and Watercress offer comparable quantities of Energy per 500 calories.