Comparing Nutrients in 5 ounces Watercress VS Cooked Frozen Mixed Vegetables

Macros Ratio

	Protein	Fat	Carbs
Watercress	60%	6%	34%
Cooked Frozen Mixed Vegetables	18%	2%	80%

Macro Nutrients

	Watercress	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Energy	0.54% 15.6kcal	3.18% 92kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	2.04% 0.033g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	0.1% 0.017g	0.44% 0.075g	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	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	0.39% 0.28g	6.1% 4.42g	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	1.87% 0.71g	16.4% 6.24g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	7.24% 4.05g	56g per day for Men 19-50 years

Vitamins

	Watercress	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Vitamin A	25% 227μg	33.7% 303μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	8.4% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.77% 0.28mg	7.54% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	4.3% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	8.07% 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	6.73% 27μg	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	5.04% 4.54mg	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	3.6% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	295% 354μg	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watercress	Cooked Frozen Mixed Vegetables	Recommended Dietary Allowance
Calcium	17% 170mg	3.54% 35.4mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	13% 0.12mg	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	14.5% 1.16mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	15% 0.35mg	23.4% 0.54mg	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	10.3% 72.3mg	700mg per day for Men 19-50 years
Potassium	13.8% 468mg	7.05% 240mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	3.3% 49.6mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	3.64% 135g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Watercress VS Cooked Frozen Mixed Vegetables per 5 oz

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

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

• 5 ounces of Watercress have 1.3 times more Vitamin B1, 2.1 times more Vitamin B5, 1.7 times more Vitamin B6, 13.4 times more Vitamin C, 2.6 times more Vitamin E and 10.6 times more Vitamin K than Cooked Frozen Mixed Vegetables.
• While 5 oz of Boiled and Drained Frozen Mixed Vegetables contain 1.3 times more Vitamin A, 4.3 times more Vitamin B3 and 2.1 times more Vitamin B9 than Raw Watercress.
• Both Watercress and Cooked Frozen Mixed Vegetables provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Watercress have insufficient amounts of Vitamin B3
• Both Raw Watercress as well as Boiled and Drained Frozen Mixed Vegetables have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Watercress have 4.8 times more Calcium and 2 times more Potassium than Cooked Frozen Mixed Vegetables.
• While 5 oz of Boiled and Drained Frozen Mixed Vegetables contain 4.1 times more Iron, 1.6 times more Manganese and 4.5 times more Zinc than Raw Watercress.
• Both Watercress and Cooked Frozen Mixed Vegetables contain similar levels of Copper, Magnesium, Phosphorus, Sodium and Water per five ounces.
• 5 ounces of Watercress lack sufficient amounts of Zinc
• Both Raw Watercress as well as Boiled and Drained Frozen Mixed Vegetables lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled and Drained Frozen Mixed Vegetables contain 5.9 times more Energy, 10.1 times more Carbohydrate, 15.6 times more Sugars and 8.8 times more Fiber than Raw Watercress.
• Both Watercress and Cooked Frozen Mixed Vegetables offer comparable quantities of Protein per five ounces.
• 5 ounces of Watercress provide inadequate amounts of Energy, Carbohydrate and Fiber
• Both Raw Watercress as well as Boiled and Drained Frozen Mixed Vegetables provide inadequate amounts of Omega 3 and Omega 6 in five ounces.