Comparing Nutrients in 7 ounces Watercress VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Watercress	60%	6%	34%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Watercress	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	0.75% 22kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	2.85% 0.046g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.024g	0.36% 0.062g	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	7.3% 9.5g	130g per day for Men 19-50 years
Sugars	0.55% 0.4g	3.7% 2.68g	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	2.27% 1.65g	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	% 1.5g	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	9.96% 5.58g	56g per day for Men 19-50 years

Vitamins

	Watercress	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	35.3% 318μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	8.76% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	5.83% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	11% 0.55mg	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	33.2% 133μg	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	124% 112mg	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	16% 2.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	413% 496μg	134% 161μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watercress	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	24% 238mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	8.38% 0.075mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	25.4% 0.58mg	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% 99mg	700mg per day for Men 19-50 years
Potassium	19.3% 655mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	3.18% 47.6mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	5.1% 189g	4.9% 181g	3700g per day for Men 19-50 years

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

• Raw Watercress have 3.1 times more Vitamin A, 1.7 times more Vitamin B1, 1.3 times more Vitamin B2 and 3.1 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.4 times more Vitamin B3, 7.4 times more Vitamin B9 and 1.3 times more Vitamin C than Raw Watercress.
• Both Raw Watercress and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B5, Vitamin B6 and Vitamin E per 7 oz.
• Both Raw Watercress as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Raw Watercress have 2.1 times more Calcium, 2 times more Copper, 1.6 times more Potassium and 1.7 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 4.1 times more Iron, 3.1 times more Selenium and 4.4 times more Zinc than Raw Watercress.
• Both Raw Watercress and Frozen Chopped Broccoli, Unprepared have similar amounts of Magnesium, Manganese, Phosphorus and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Frozen Chopped Broccoli, Unprepared contains 4.6 times more Omega 3, 3.7 times more Carbohydrate, 6.8 times more Sugars and 6 times more Fiber than Raw Watercress.
• Both Raw Watercress and Frozen Chopped Broccoli, Unprepared have similar amounts of Protein per 7 oz.
• Both Raw Watercress as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.