Comparing Nutrients in 500 calories Watercress VS Oranges with Peel

Weight per 500 calories

• Watercress: 4546g
• Oranges with Peel: 794g

Raw Oranges with Peel have 5.7 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 Oranges with Peel ?

Macros Ratio

	Protein	Fat	Carbs
Watercress	60%	6%	34%
Oranges with Peel	7%	4%	89%

Macro Nutrients

	Watercress	Oranges with Peel	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.7% 4.55g	2.45% 2.4g	97g per day for Men 19-50 years
Saturated Fat	3.84% 1.23g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	65.3% 1.05g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.55g	2.05% 0.35g	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	95% 123g	130g per day for Men 19-50 years
Sugars	12.5% 9.1g	NA	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	60% 22.7g	94% 35.7g	38g per day for Men 19-50 years
Protein	187% 105g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Watercress	Oranges with Peel	Recommended Dietary Allowance
Vitamin A	808% 7273μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	341% 4.1mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	420% 5.45mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.1mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	282% 14mg	52.4% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	451% 5.86mg	56.8% 0.74mg	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	59.5% 238μg	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	626% 563mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	303% 45.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9470% 11364μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watercress	Oranges with Peel	Recommended Dietary Allowance
Calcium	545% 5455mg	55.6% 556mg	1000mg per day for Men 19-50 years
Copper	389% 3.5mg	50.3% 0.45mg	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	114% 9.1mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	227% 955mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	482% 11mg	NA	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	25% 175mg	700mg per day for Men 19-50 years
Potassium	441% 15000mg	45.8% 1556mg	3400mg per day for Men 19-50 years
Selenium	74.4% 41μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	124% 1864mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	117% 4323g	17.7% 653g	3700g per day for Men 19-50 years

Watercress VS Oranges With Peel Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Watercress or Oranges with Peel ?

Lets compare vitamin content per 500 calories of Watercress vs Oranges with Peel :

• 500 calories of Watercress have 70.5 times more Vitamin A, 5.2 times more Vitamin B1, 13.7 times more Vitamin B2, 2.3 times more Vitamin B3, 5.4 times more Vitamin B5, 7.9 times more Vitamin B6, 1.7 times more Vitamin B9 and 3.5 times more Vitamin C than Oranges with Peel .
• Both Raw Watercress as well as Raw Oranges with Peel have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Watercress vs Oranges with Peel :

• 500 calories of Watercress have 9.8 times more Calcium, 7.7 times more Copper, 1.4 times more Iron, 8.6 times more Magnesium, 15.6 times more Phosphorus, 9.6 times more Potassium, 7.4 times more Selenium, 117.4 times more Sodium, 5.7 times more Zinc and 6.6 times more Water than Oranges with Peel .
• 500 calories of Oranges with Peel lack sufficient amounts of Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Watercress have 8.2 times more Omega 3 and 10.1 times more Protein than Oranges with Peel .
• While 500 kcal of Raw Oranges with Peel contain 2.1 times more Carbohydrate and 1.6 times more Fiber than Raw Watercress.
• Both Watercress and Oranges with Peel offer comparable quantities of Energy per 500 calories.
• 500 calories of Oranges with Peel provide inadequate amounts of Omega 3
• Both Raw Watercress as well as Raw Oranges with Peel provide inadequate amounts of Omega 6 in 500 calories.