Comparing Nutrients in 7 ounces Watercress VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Watercress	60%	6%	34%
Almonds	14%	72%	14%

Macro Nutrients

	Watercress	Almonds	Recommended Dietary Allowance
Energy	0.75% 22kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	2.85% 0.046g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.024g	144% 24.5g	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	33% 42.8g	130g per day for Men 19-50 years
Sugars	0.55% 0.4g	12% 8.63g	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	0.3% 0.22g	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	% 0.34g	g per day for Men 19-50 years
Sucrose	NA	% 7.84g	g per day for Men 19-50 years
Fiber	2.6% 0.99g	65.3% 25g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Watercress	Almonds	Recommended Dietary Allowance
Vitamin A	35.3% 318μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.7% 0.26mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.47% 18μg	22% 87.3μg	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	0% 0mg	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	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	413% 496μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watercress	Almonds	Recommended Dietary Allowance
Calcium	24% 238mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	227% 2.05mg	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	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	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	136% 955mg	700mg per day for Men 19-50 years
Potassium	19.3% 655mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	5.1% 189g	0.24% 8.75g	3700g per day for Men 19-50 years

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

• Raw Watercress have more Vitamin A, more Vitamin C and more Vitamin K than Almonds.
• While Almonds contain 2.3 times more Vitamin B1, 9.5 times more Vitamin B2, 18.1 times more Vitamin B3, 1.5 times more Vitamin B5, 4.9 times more Vitamin B9 and 25.6 times more Vitamin E than Raw Watercress.
• Both Raw Watercress and Almonds have similar amounts of Vitamin B6 per 7 oz.
• Both Raw Watercress as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Watercress vs Almonds:

• Raw Watercress have 41 times more Sodium and 21.6 times more Water than Almonds.
• While Almonds contain 2.2 times more Calcium, 13.4 times more Copper, 18.6 times more Iron, 12.9 times more Magnesium, 8.9 times more Manganese, 8 times more Phosphorus, 2.2 times more Potassium, 4.6 times more Selenium and 28.4 times more Zinc than Raw Watercress.

Comparison of macro-nutrients per 7 ounces:

• Raw Watercress have 7.7 times more Omega 3 than Almonds.
• While Almonds contain 52.6 times more Energy, 499.3 times more Fat, 140.8 times more Saturated Fat, 1027 times more Omega 6, 16.7 times more Carbohydrate, 21.8 times more Sugars, 25 times more Fiber and 9.2 times more Protein than Raw Watercress.
• Both Raw Watercress as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.