Comparing Nutrients in 5 ounces Watercress VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Watercress	60%	6%	34%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Watercress	Boiled Broccoli	Recommended Dietary Allowance
Energy	0.54% 15.6kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	2.04% 0.033g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.1% 0.017g	0.43% 0.072g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	1.4% 1.83g	7.83% 10g	130g per day for Men 19-50 years
Sugars	0.39% 0.28g	2.7% 1.97g	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	1.45% 1.05g	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	% 0.69g	g per day for Men 19-50 years
Sucrose	NA	% 0.11g	g per day for Men 19-50 years
Fiber	1.87% 0.71g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Watercress	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	25% 227μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.77% 0.28mg	4.9% 0.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	22% 0.28mg	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	3.2% 12.8μg	38.3% 153μg	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	67.7% 61mg	102% 92mg	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	9.45% 1.4mg	13.7% 2.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	295% 354μg	167% 200μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watercress	Boiled Broccoli	Recommended Dietary Allowance
Calcium	17% 170mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	9.6% 0.086mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.14% 5.67μg	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	3.54% 0.28mg	12% 0.95mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	15% 0.35mg	12% 0.27mg	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% 85mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	13.8% 468mg	12.2% 415mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	3.64% 135g	3.4% 127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Watercress vs Boiled Broccoli:

• Raw Watercress have 2.1 times more Vitamin A, 1.4 times more Vitamin B1 and 1.8 times more Vitamin K than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 2.8 times more Vitamin B3, 2 times more Vitamin B5, 1.6 times more Vitamin B6, 12 times more Vitamin B9, 1.5 times more Vitamin C and 1.5 times more Vitamin E than Raw Watercress.
• Both Raw Watercress and Boiled and Drained Broccoli have similar amounts of Vitamin B2 per 5 oz.
• Both Raw Watercress as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Watercress vs Boiled Broccoli:

• Raw Watercress have 3 times more Calcium, 1.3 times more Copper and 1.3 times more Manganese than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.4 times more Iron, 1.8 times more Selenium and 4.1 times more Zinc than Raw Watercress.
• Both Raw Watercress and Boiled and Drained Broccoli have similar amounts of Magnesium, Phosphorus, Potassium, Sodium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Broccoli contains 3.2 times more Energy, 5.2 times more Omega 3, 5.6 times more Carbohydrate, 7 times more Sugars and 6.6 times more Fiber than Raw Watercress.
• Both Raw Watercress and Boiled and Drained Broccoli have similar amounts of Protein per 5 oz.
• Both Raw Watercress as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.