Comparing Nutrients in 5 ounces Watercress VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Watercress	60%	6%	34%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Watercress	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	0.54% 15.6kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	2.04% 0.033g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.1% 0.017g	0.26% 0.044g	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	5.2% 6.78g	130g per day for Men 19-50 years
Sugars	0.39% 0.28g	2.64% 1.9g	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	1.62% 1.18g	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	% 1.06g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	1.87% 0.71g	11% 4.25g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	7.1% 4g	56g per day for Men 19-50 years

Vitamins

	Watercress	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	25% 227μg	8.2% 73.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.77% 0.28mg	4.16% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	7.9% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	3.2% 12.8μg	23.7% 95μg	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	89% 80mg	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	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	295% 354μg	96% 115μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watercress	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	17% 170mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	6% 0.054mg	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	3.54% 0.28mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	15% 0.35mg	18% 0.42mg	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	10% 71mg	700mg per day for Men 19-50 years
Potassium	13.8% 468mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	3.64% 135g	3.5% 130g	3700g per day for Men 19-50 years

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

• Raw Watercress have 3.1 times more Vitamin A, 1.7 times more Vitamin B1, 1.3 times more Vitamin B2 and 3.1 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.4 times more Vitamin B3, 7.4 times more Vitamin B9 and 1.3 times more Vitamin C than Raw Watercress.
• Both Raw Watercress and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B5, Vitamin B6 and Vitamin E per 5 oz.
• Both Raw Watercress as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Watercress vs Frozen Chopped Broccoli:

• Raw Watercress have 2.1 times more Calcium, 2 times more Copper, 1.6 times more Potassium and 1.7 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 4.1 times more Iron, 3.1 times more Selenium and 4.4 times more Zinc than Raw Watercress.
• Both Raw Watercress and Frozen Chopped Broccoli, Unprepared have similar amounts of Magnesium, Manganese, Phosphorus and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Frozen Chopped Broccoli, Unprepared contains 4.6 times more Omega 3, 3.7 times more Carbohydrate, 6.8 times more Sugars and 6 times more Fiber than Raw Watercress.
• Both Raw Watercress and Frozen Chopped Broccoli, Unprepared have similar amounts of Protein per 5 oz.
• Both Raw Watercress as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.