Comparing Nutrients in 7 ounces Broccoli VS Watercress

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Watercress	60%	6%	34%

Macro Nutrients

	Broccoli	Watercress	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	0.75% 22kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	0.14% 0.024g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	1.97% 2.56g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	0.55% 0.4g	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	1.86% 1.35g	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	% 0.97g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	10% 5.6g	8.15% 4.56g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Watercress	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	35.3% 318μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	19.7% 0.26mg	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	31.3% 125μg	4.47% 18μg	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	197% 177mg	95% 85.3mg	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	10.3% 1.55mg	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	413% 496μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Watercress	Recommended Dietary Allowance
Calcium	9.33% 93mg	24% 238mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	17% 0.15mg	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	18% 1.45mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	21% 0.48mg	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	18.7% 131mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	19.3% 655mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	5.42% 81.4mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	4.8% 177g	5.1% 189g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Broccoli vs Watercress:

• Raw Broccoli has 3.2 times more Vitamin B3, 1.8 times more Vitamin B5, 1.4 times more Vitamin B6, 7 times more Vitamin B9 and 2.1 times more Vitamin C than Raw Watercress.
• While Raw Watercress contain 5.2 times more Vitamin A, 1.3 times more Vitamin B1, 1.3 times more Vitamin E and 2.5 times more Vitamin K than Raw Broccoli.
• Both Raw Broccoli and Raw Watercress have similar amounts of Vitamin B2 per 7 oz.
• Both Raw Broccoli as well as Raw Watercress have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Broccoli vs Watercress:

• Raw Broccoli has 3.7 times more Iron, 2.8 times more Selenium and 3.7 times more Zinc than Raw Watercress.
• While Raw Watercress contain 2.6 times more Calcium and 1.6 times more Copper than Raw Broccoli.
• Both Raw Broccoli and Raw Watercress have similar amounts of Magnesium, Manganese, Phosphorus, Potassium, Sodium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Broccoli has 3.1 times more Energy, 2.7 times more Omega 3, 5.1 times more Carbohydrate, 8.5 times more Sugars, 5.2 times more Fiber and 1.2 times more Protein than Raw Watercress.
• Both Raw Broccoli as well as Raw Watercress have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.