Comparing Nutrients in 7 ounces Canned Low Sodium Vegetable Juice Cocktail VS Watercress

Macros Ratio

	Protein	Fat	Carbs
Canned Low Sodium Vegetable Juice Cocktail	17%	13%	70%
Watercress	60%	6%	34%

Macro Nutrients

	Canned Low Sodium Vegetable Juice Cocktail	Watercress	Recommended Dietary Allowance
Energy	1.3% 37.7kcal	0.75% 22kcal	2900kcal per day for Men 19-50 years
Fat	0.65% 0.64g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	2.85% 0.046g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	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	5.85% 7.6g	1.97% 2.56g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	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	3.75% 2.7g	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	% 2.64g	NA	g per day for Men 19-50 years
Sucrose	% 0.18g	NA	g per day for Men 19-50 years
Fiber	2.6% 0.99g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	8.15% 4.56g	56g per day for Men 19-50 years

Vitamins

	Canned Low Sodium Vegetable Juice Cocktail	Watercress	Recommended Dietary Allowance
Vitamin A	7.7% 69.5μg	35.3% 318μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.04% 0.065mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.95% 1.43mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.9% 0.49mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	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	10.4% 41.7μg	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	120% 108mg	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	13.5% 2.02mg	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10% 12μg	413% 496μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Low Sodium Vegetable Juice Cocktail	Watercress	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	24% 238mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	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	7.2% 0.58mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	6.8% 0.16mg	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	5.4% 37.7mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	19.3% 655mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	7.28% 109mg	5.42% 81.4mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	5.05% 187g	5.1% 189g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Low Sodium Vegetable Juice Cocktail VS Watercress per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Low Sodium Vegetable Juice Cocktail versus 7 oz of Watercress to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Low Sodium Vegetable Juice Cocktail vs Watercress:

• 7 ounces of Canned Low Sodium Vegetable Juice Cocktail have 3.6 times more Vitamin B3, 2.3 times more Vitamin B9 and 1.3 times more Vitamin C than Watercress.
• While 7 oz of Raw Watercress contain 4.6 times more Vitamin A, 1.8 times more Vitamin B1, 3.6 times more Vitamin B2, 1.8 times more Vitamin B6 and 41 times more Vitamin K than Canned Low Sodium Vegetable Juice Cocktail.
• Both Canned Low Sodium Vegetable Juice Cocktail and Watercress provide similar amounts of Vitamin B5 and Vitamin E per seven ounces.
• 7 ounces of Watercress have insufficient amounts of Vitamin B3
• Both Canned Low Sodium Vegetable Juice Cocktail as well as Raw Watercress have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Low Sodium Vegetable Juice Cocktail vs Watercress:

• 7 ounces of Canned Low Sodium Vegetable Juice Cocktail have 1.5 times more Iron and 1.3 times more Sodium than Watercress.
• While 7 oz of Raw Watercress contain 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.
• Both Canned Low Sodium Vegetable Juice Cocktail and Watercress contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Canned Low Sodium Vegetable Juice Cocktail lack sufficient amounts of Calcium
• Both Canned Low Sodium Vegetable Juice Cocktail as well as Raw Watercress lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Low Sodium Vegetable Juice Cocktail have 3 times more Carbohydrate and 13.9 times more Sugars than Watercress.
• While 7 oz of Raw Watercress contain 2.5 times more Protein than Canned Low Sodium Vegetable Juice Cocktail.
• 7 ounces of Canned Low Sodium Vegetable Juice Cocktail provide inadequate amounts of Protein
• 7 ounces of Watercress provide inadequate amounts of Carbohydrate
• Both Canned Low Sodium Vegetable Juice Cocktail as well as Raw Watercress provide inadequate amounts of Energy, Omega 3, Omega 6 and Fiber in seven ounces.