Comparing Nutrients in 5 ounces Watercress VS 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	0.54% 15.6kcal	0.93% 27kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	2.04% 0.033g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.1% 0.017g	0.54% 0.092g	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	4.18% 5.43g	130g per day for Men 19-50 years
Sugars	0.39% 0.28g	5.44% 3.94g	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	2.68% 1.94g	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	% 1.9g	g per day for Men 19-50 years
Sucrose	NA	% 0.13g	g per day for Men 19-50 years
Fiber	1.87% 0.71g	1.87% 0.71g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Watercress	Canned Low Sodium Vegetable Juice Cocktail	Recommended Dietary Allowance
Vitamin A	25% 227μg	5.5% 49.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	3.6% 0.047mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.77% 0.28mg	6.4% 1.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	7.74% 0.1mg	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	7.44% 29.8μg	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	67.7% 61mg	85.5% 77mg	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	9.64% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	295% 354μg	7.2% 8.65μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watercress	Canned Low Sodium Vegetable Juice Cocktail	Recommended Dietary Allowance
Calcium	17% 170mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	10.7% 0.096mg	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	5.14% 0.41mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	15% 0.35mg	4.87% 0.11mg	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	3.85% 27mg	700mg per day for Men 19-50 years
Potassium	13.8% 468mg	8.5% 289mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	5.2% 78mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	3.64% 135g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Watercress VS Canned Low Sodium Vegetable Juice Cocktail per 5 oz

Compare the macro and micronutrient content in 5 oz of Watercress versus 5 oz of Canned Low Sodium Vegetable Juice Cocktail to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Watercress vs Canned Low Sodium Vegetable Juice Cocktail:

• 5 ounces of Watercress have 4.6 times more Vitamin A, 1.8 times more Vitamin B1, 3.6 times more Vitamin B2, 1.2 times more Vitamin B5, 1.8 times more Vitamin B6 and 41 times more Vitamin K than Canned Low Sodium Vegetable Juice Cocktail.
• While 5 oz of Canned Low Sodium Vegetable Juice Cocktail contain 3.6 times more Vitamin B3, 2.3 times more Vitamin B9 and 1.3 times more Vitamin C than Raw Watercress.
• Both Watercress and Canned Low Sodium Vegetable Juice Cocktail provide similar amounts of Vitamin E per five ounces.
• 5 ounces of Watercress have insufficient amounts of Vitamin B3
• Both Raw Watercress as well as Canned Low Sodium Vegetable Juice Cocktail have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Watercress vs Canned Low Sodium Vegetable Juice Cocktail:

• 5 ounces of Watercress have 8 times more Calcium, 1.8 times more Magnesium, 3.1 times more Manganese, 3.2 times more Phosphorus and 1.6 times more Potassium than Canned Low Sodium Vegetable Juice Cocktail.
• While 5 oz of Canned Low Sodium Vegetable Juice Cocktail contain 1.5 times more Iron and 1.3 times more Sodium than Raw Watercress.
• Both Watercress and Canned Low Sodium Vegetable Juice Cocktail contain similar levels of Copper and Water per five ounces.
• 5 ounces of Canned Low Sodium Vegetable Juice Cocktail lack sufficient amounts of Calcium
• Both Raw Watercress as well as Canned Low Sodium Vegetable Juice Cocktail lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Watercress have 2.5 times more Protein than Canned Low Sodium Vegetable Juice Cocktail.
• While 5 oz of Canned Low Sodium Vegetable Juice Cocktail contain 3 times more Carbohydrate and 13.9 times more Sugars than Raw Watercress.
• 5 ounces of Watercress provide inadequate amounts of Carbohydrate
• 5 ounces of Canned Low Sodium Vegetable Juice Cocktail provide inadequate amounts of Protein
• Both Raw Watercress as well as Canned Low Sodium Vegetable Juice Cocktail provide inadequate amounts of Energy, Omega 3, Omega 6 and Fiber in five ounces.