Comparing Nutrients in 500 calories Watercress VS Canned Low Sodium Vegetable Juice Cocktail

Weight per 500 calories

• Watercress: 4546g
• Canned Low Sodium Vegetable Juice Cocktail: 2632g

Canned Low Sodium Vegetable Juice Cocktail has 1.7 times more energy per unit of mass than Raw Watercress, which is very low in comparison to other foods. Watercress having very low energy density.

Discover which food has more nutrients per 500 calories - Watercress or Canned Low Sodium Vegetable Juice Cocktail?

Macros Ratio

	Protein	Fat	Carbs
Watercress	60%	6%	34%
Canned Low Sodium Vegetable Juice Cocktail	17%	13%	70%

Macro Nutrients

	Watercress	Canned Low Sodium Vegetable Juice Cocktail	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.7% 4.55g	8.7% 8.42g	97g per day for Men 19-50 years
Saturated Fat	3.84% 1.23g	7.3% 2.34g	32g per day for Men 19-50 years
Omega 3	65.3% 1.05g	19.7% 0.32g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.55g	10% 1.7g	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	77.5% 101g	130g per day for Men 19-50 years
Sugars	12.5% 9.1g	101% 73g	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	49.7% 36g	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	% 35g	g per day for Men 19-50 years
Sucrose	NA	% 2.37g	g per day for Men 19-50 years
Fiber	60% 22.7g	34.6% 13g	38g per day for Men 19-50 years
Protein	187% 105g	42.8% 24g	56g per day for Men 19-50 years

Vitamins

	Watercress	Canned Low Sodium Vegetable Juice Cocktail	Recommended Dietary Allowance
Vitamin A	808% 7273μg	102% 921μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	341% 4.1mg	110% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	420% 5.45mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.1mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	282% 14mg	131% 6.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	451% 5.86mg	144% 1.87mg	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	138% 553μg	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	1588% 1429mg	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	179% 27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9470% 11364μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watercress	Canned Low Sodium Vegetable Juice Cocktail	Recommended Dietary Allowance
Calcium	545% 5455mg	39.5% 395mg	1000mg per day for Men 19-50 years
Copper	389% 3.5mg	199% 1.8mg	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	95% 7.63mg	8mg per day for Men 19-50 years
Magnesium	227% 955mg	75% 316mg	420mg per day for Men 19-50 years
Manganese	482% 11mg	90% 2.08mg	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	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	441% 15000mg	158% 5368mg	3400mg per day for Men 19-50 years
Selenium	74.4% 41μg	9.57% 5.26μg	55μg per day for Men 19-50 years
Sodium	124% 1864mg	96% 1447mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	28.7% 3.16mg	11mg per day for Men 19-50 years
Water	117% 4323g	67% 2477g	3700g per day for Men 19-50 years

Watercress VS Canned Low Sodium Vegetable Juice Cocktail Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Watercress or Canned Low Sodium Vegetable Juice Cocktail?

Lets compare vitamin content per 500 calories of Watercress vs Canned Low Sodium Vegetable Juice Cocktail:

• 500 calories of Watercress have 7.9 times more Vitamin A, 3.1 times more Vitamin B1, 6.3 times more Vitamin B2, 2.2 times more Vitamin B5, 3.1 times more Vitamin B6, 1.4 times more Vitamin C, 1.7 times more Vitamin E and 70.8 times more Vitamin K than Canned Low Sodium Vegetable Juice Cocktail.
• While 500 kcal of Canned Low Sodium Vegetable Juice Cocktail contain 2.1 times more Vitamin B3 and 1.4 times more Vitamin B9 than Raw Watercress.
• Both Raw Watercress as well as Canned Low Sodium Vegetable Juice Cocktail have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Watercress vs Canned Low Sodium Vegetable Juice Cocktail:

• 500 calories of Watercress have 13.8 times more Calcium, 2 times more Copper, 3 times more Magnesium, 5.3 times more Manganese, 5.5 times more Phosphorus, 2.8 times more Potassium, 7.8 times more Selenium, 1.3 times more Sodium, 1.6 times more Zinc and 1.7 times more Water than Canned Low Sodium Vegetable Juice Cocktail.
• Both Watercress and Canned Low Sodium Vegetable Juice Cocktail contain similar levels of Iron per 500 calories.
• 500 calories of Canned Low Sodium Vegetable Juice Cocktail lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Watercress have 3.3 times more Omega 3, 1.7 times more Fiber and 4.4 times more Protein than Canned Low Sodium Vegetable Juice Cocktail.
• While 500 kcal of Canned Low Sodium Vegetable Juice Cocktail contain 3.1 times more Omega 6, 1.7 times more Carbohydrate and 8 times more Sugars than Raw Watercress.
• Both Watercress and Canned Low Sodium Vegetable Juice Cocktail offer comparable quantities of Energy per 500 calories.
• 500 calories of Watercress provide inadequate amounts of Omega 6