Comparing Nutrients in 5 ounces Frozen Mixed Vegetables VS 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	3.5% 102kcal	0.54% 15.6kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	2.04% 0.033g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.25g	0.1% 0.017g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.7% 19g	1.4% 1.83g	130g per day for Men 19-50 years
Sugars	NA	0.39% 0.28g	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	15% 5.67g	1.87% 0.71g	38g per day for Men 19-50 years
Protein	8.43% 4.72g	5.82% 3.26g	56g per day for Men 19-50 years

Vitamins

	Frozen Mixed Vegetables	Watercress	Recommended Dietary Allowance
Vitamin A	40% 360μg	25% 227μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.4% 0.17mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.27% 0.12mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	1.77% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.62% 0.23mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	14% 0.18mg	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	10.3% 41μg	3.2% 12.8μg	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	16.4% 14.7mg	67.7% 61mg	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	9.45% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	295% 354μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Mixed Vegetables	Watercress	Recommended Dietary Allowance
Calcium	3.54% 35.4mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	14.6% 0.13mg	12% 0.11mg	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	17% 1.35mg	3.54% 0.28mg	8mg per day for Men 19-50 years
Magnesium	8.1% 34mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	15% 0.35mg	15% 0.35mg	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	12% 83.6mg	12% 85mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	13.8% 468mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	4.44% 66.6mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	3.14% 116g	3.64% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Mixed Vegetables VS Watercress per 5 oz

Compare the macro and micronutrient content in 5 oz of Frozen Mixed Vegetables versus 5 oz of Watercress to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Frozen Mixed Vegetables vs Watercress:

• 5 ounces of Frozen Mixed Vegetables have 1.6 times more Vitamin A, 1.4 times more Vitamin B1, 6.3 times more Vitamin B3 and 3.2 times more Vitamin B9 than Watercress.
• While 5 oz of Raw Watercress contain 1.4 times more Vitamin B2, 1.9 times more Vitamin B5, 1.3 times more Vitamin B6 and 4.1 times more Vitamin C than Frozen Mixed Vegetables, Unprepared.
• 5 ounces of Watercress have insufficient amounts of Vitamin B3
• Both Frozen Mixed Vegetables, Unprepared as well as Raw Watercress have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Frozen Mixed Vegetables vs Watercress:

• 5 ounces of Frozen Mixed Vegetables have 1.2 times more Copper, 4.8 times more Iron and 4.1 times more Zinc than Watercress.
• While 5 oz of Raw Watercress contain 4.8 times more Calcium and 1.6 times more Potassium than Frozen Mixed Vegetables, Unprepared.
• Both Frozen Mixed Vegetables and Watercress contain similar levels of Magnesium, Manganese, Phosphorus, Sodium and Water per five ounces.
• 5 ounces of Watercress lack sufficient amounts of Zinc
• Both Frozen Mixed Vegetables, Unprepared as well as Raw Watercress lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Frozen Mixed Vegetables have 6.5 times more Energy, 2.7 times more Omega 3, 10.4 times more Carbohydrate, 8 times more Fiber and 1.4 times more Protein than Watercress.
• 5 ounces of Watercress provide inadequate amounts of Energy, Omega 3, Carbohydrate and Fiber
• Both Frozen Mixed Vegetables, Unprepared as well as Raw Watercress provide inadequate amounts of Omega 6 in five ounces.