Comparing Nutrients in 7 ounces Frozen Mixed Vegetables VS Watercress

Macros Ratio

	Protein	Fat	Carbs
Frozen Mixed Vegetables	19%	7%	74%
Watercress	60%	6%	34%

Macro Nutrients

	Frozen Mixed Vegetables	Watercress	Recommended Dietary Allowance
Energy	4.93% 143kcal	0.75% 22kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.19g	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	2% 0.34g	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	20.6% 26.7g	1.97% 2.56g	130g per day for Men 19-50 years
Sugars	NA	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	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	21% 7.94g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	12% 6.6g	8.15% 4.56g	56g per day for Men 19-50 years

Vitamins

	Frozen Mixed Vegetables	Watercress	Recommended Dietary Allowance
Vitamin A	56% 504μg	35.3% 318μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.5% 2.5mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.47% 0.32mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	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	14.4% 57.5μg	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	23% 20.6mg	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	NA	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	413% 496μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Mixed Vegetables	Watercress	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	24% 238mg	1000mg per day for Men 19-50 years
Copper	20.5% 0.18mg	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	23.6% 1.9mg	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	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	16.7% 117mg	17% 119mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	19.3% 655mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	6.2% 93mg	5.42% 81.4mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	4.4% 163g	5.1% 189g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Mixed Vegetables VS Watercress per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Mixed Vegetables versus 7 oz of Watercress to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Mixed Vegetables vs Watercress:

• 7 ounces of Frozen Mixed Vegetables have 1.6 times more Vitamin A, 1.4 times more Vitamin B1, 6.3 times more Vitamin B3 and 3.2 times more Vitamin B9 than Watercress.
• While 7 oz of Raw Watercress contain 1.4 times more Vitamin B2, 1.9 times more Vitamin B5, 1.3 times more Vitamin B6 and 4.1 times more Vitamin C than Frozen Mixed Vegetables, Unprepared.
• 7 ounces of Watercress have insufficient amounts of Vitamin B3
• Both Frozen Mixed Vegetables, Unprepared as well as Raw Watercress have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Mixed Vegetables vs Watercress:

• 7 ounces of Frozen Mixed Vegetables have 1.2 times more Copper, 4.8 times more Iron and 4.1 times more Zinc than Watercress.
• While 7 oz of Raw Watercress contain 4.8 times more Calcium and 1.6 times more Potassium than Frozen Mixed Vegetables, Unprepared.
• Both Frozen Mixed Vegetables and Watercress contain similar levels of Magnesium, Manganese, Phosphorus, Sodium and Water per seven ounces.
• 7 ounces of Watercress lack sufficient amounts of Zinc
• Both Frozen Mixed Vegetables, Unprepared as well as Raw Watercress lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Mixed Vegetables have 6.5 times more Energy, 2.7 times more Omega 3, 10.4 times more Carbohydrate, 8 times more Fiber and 1.4 times more Protein than Watercress.
• 7 ounces of Watercress provide inadequate amounts of Energy, Omega 3, Carbohydrate and Fiber
• Both Frozen Mixed Vegetables, Unprepared as well as Raw Watercress provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Frozen Mixed Vegetables VS Watercress

What are the health benefits of Frozen Mixed Vegetables compared to Watercress?

Both frozen mixed vegetables and watercress offer unique health benefits. Frozen mixed vegetables are a convenient way to consume a variety of nutrients such as vitamins, minerals, and fiber. On the other hand, watercress is a nutrient-dense leafy green that is particularly high in vitamins A, C, and K, as well as antioxidants. Both options can contribute to a balanced and nutritious diet, so incorporating a variety of vegetables, including frozen mixed vegetables and watercress, can help support overall health and well-being.

Can I lose weight easier by eating more Frozen Mixed Vegetables or Watercress?

Both frozen mixed vegetables and watercress are excellent choices for weight loss due to their low calorie and high nutrient content. Watercress is particularly low in calories and high in antioxidants, making it a great option for aiding weight loss. However, both options can be beneficial for weight loss when incorporated into a balanced diet along with regular physical activity. Ultimately, the key to weight loss is creating a calorie deficit, so choosing whichever option you enjoy and can sustain in the long term is most important.

Should I eat more Frozen Mixed Vegetables or more Watercress to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Both frozen mixed vegetables and watercress are nutritious options, but for muscle building, you may want to prioritize protein-rich foods such as legumes, tofu, tempeh, quinoa, and nuts/seeds. Incorporating a combination of these plant-based protein sources along with a balanced diet and adequate caloric intake will support muscle growth and recovery.

What is the environmental impact of producing Frozen Mixed Vegetables compared to Watercress?

Frozen mixed vegetables generally have a lower environmental impact compared to watercress. This is because watercress is a water-intensive crop that requires a significant amount of water to grow. Additionally, watercress is typically grown in watercress beds, which can have a higher carbon footprint due to the energy required for water circulation and maintenance. On the other hand, frozen mixed vegetables are a combination of various vegetables that are typically grown on land, which may have a lower water and carbon footprint. Overall, choosing frozen mixed vegetables over watercress can be a more environmentally friendly option.