Comparing Nutrients in 7 ounces Watercress VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Watercress	60%	6%	34%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Watercress	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	0.75% 22kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	2.85% 0.046g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.024g	0.15% 0.026g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	1.97% 2.56g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	0.55% 0.4g	4.02% 2.9g	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	2.6% 0.99g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Watercress	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	35.3% 318μg	11.2% 101μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	12.4% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	11% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.7% 0.26mg	20% 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	4.47% 18μg	27.8% 111μg	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	95% 85.3mg	88.4% 79.6mg	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	13.2% 2mg	17.5% 2.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	413% 496μg	146% 175μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watercress	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	24% 238mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	7.5% 0.067mg	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	4.96% 0.4mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	19.2% 0.44mg	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	17% 119mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	19.3% 655mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	5.1% 189g	4.87% 180g	3700g per day for Men 19-50 years

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

• Raw Watercress have 3.1 times more Vitamin A, 1.6 times more Vitamin B1, 1.5 times more Vitamin B2 and 2.8 times more Vitamin K than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 2.3 times more Vitamin B3, 6.2 times more Vitamin B9 and 1.3 times more Vitamin E than Raw Watercress.
• Both Raw Watercress and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B5, Vitamin B6 and Vitamin C per 7 oz.
• Both Raw Watercress as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Watercress vs Cooked Chopped Frozen Broccoli:

• Raw Watercress have 3.6 times more Calcium, 2.3 times more Copper, 1.6 times more Magnesium, 1.2 times more Phosphorus, 2.3 times more Potassium, 1.3 times more Selenium and 3.7 times more Sodium than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 3.1 times more Iron and 2.5 times more Zinc than Raw Watercress.
• Both Raw Watercress and Boiled Chopped Frozen Broccoli have similar amounts of Manganese and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled Chopped Frozen Broccoli contains 1.8 times more Omega 3, 4.1 times more Carbohydrate, 7.4 times more Sugars, 6 times more Fiber and 1.3 times more Protein than Raw Watercress.
• Both Raw Watercress as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.