Comparing Nutrients in 500 calories Watercress VS Canned Orange Juice

Weight per 500 calories

• Watercress: 4546g
• Canned Orange Juice: 1064g

Unsweetened Canned Orange Juice has 4.3 times more energy per unit of mass than Raw Watercress, which is low in comparison to other foods. Watercress having very low energy density.

Discover which food has more nutrients per 500 calories - Watercress or Canned Orange Juice?

Macros Ratio

	Protein	Fat	Carbs
Watercress	60%	6%	34%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Watercress	Canned Orange Juice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.7% 4.55g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	3.84% 1.23g	0.6% 0.19g	32g per day for Men 19-50 years
Omega 3	65.3% 1.05g	4.65% 0.074g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.55g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.6g	90% 117g	130g per day for Men 19-50 years
Sugars	12.5% 9.1g	129% 93g	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	35.7% 26g	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	% 24g	g per day for Men 19-50 years
Sucrose	NA	% 43g	g per day for Men 19-50 years
Fiber	60% 22.7g	8.4% 3.2g	38g per day for Men 19-50 years
Protein	187% 105g	13% 7.23g	56g per day for Men 19-50 years

Vitamins

	Watercress	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	808% 7273μg	10.6% 96μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	341% 4.1mg	34.6% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	420% 5.45mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.1mg	13.4% 2.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	282% 14mg	38.3% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	451% 5.86mg	25.4% 0.33mg	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	102% 409μg	64% 255μg	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	2172% 1955mg	356% 320mg	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	303% 45.5mg	14% 2.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9470% 11364μg	0.89% 1.06μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watercress	Canned Orange Juice	Recommended Dietary Allowance
Calcium	545% 5455mg	10.6% 106mg	1000mg per day for Men 19-50 years
Copper	389% 3.5mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	8.32% 333μg	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	114% 9.1mg	13.3% 1.06mg	8mg per day for Men 19-50 years
Magnesium	227% 955mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	482% 11mg	9.7% 0.22mg	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	390% 2727mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	441% 15000mg	57.6% 1957mg	3400mg per day for Men 19-50 years
Selenium	74.4% 41μg	1.93% 1.06μg	55μg per day for Men 19-50 years
Sodium	124% 1864mg	2.84% 42.6mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	3.87% 0.43mg	11mg per day for Men 19-50 years
Water	117% 4323g	25.2% 933g	3700g per day for Men 19-50 years

Watercress VS Canned Orange Juice Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Watercress or Canned Orange Juice?

Lets compare vitamin content per 500 calories of Watercress vs Canned Orange Juice:

• 500 calories of Watercress have 76 times more Vitamin A, 9.9 times more Vitamin B1, 24.4 times more Vitamin B2, 4.3 times more Vitamin B3, 7.4 times more Vitamin B5, 17.8 times more Vitamin B6, 1.6 times more Vitamin B9, 6.1 times more Vitamin C, 21.4 times more Vitamin E and 10681.8 times more Vitamin K than Canned Orange Juice.
• 500 calories of Canned Orange Juice have insufficient amounts of Vitamin K
• Both Raw Watercress as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Watercress vs Canned Orange Juice:

• 500 calories of Watercress have 51.3 times more Calcium, 15 times more Copper, 8.5 times more Iron, 9 times more Magnesium, 49.6 times more Manganese, 15.1 times more Phosphorus, 7.7 times more Potassium, 38.5 times more Selenium, 43.8 times more Sodium, 11.8 times more Zinc and 4.6 times more Water than Canned Orange Juice.
• 500 calories of Canned Orange Juice lack sufficient amounts of Manganese, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Watercress have 14 times more Omega 3, 7.1 times more Fiber and 14.5 times more Protein than Canned Orange Juice.
• While 500 kcal of Unsweetened Canned Orange Juice contain 2 times more Carbohydrate and 10.3 times more Sugars than Raw Watercress.
• Both Watercress and Canned Orange Juice offer comparable quantities of Energy per 500 calories.
• 500 calories of Canned Orange Juice provide inadequate amounts of Omega 3 and Fiber
• Both Raw Watercress as well as Unsweetened Canned Orange Juice provide inadequate amounts of Omega 6 in 500 calories.