Comparing Nutrients in 7 ounces Watercress VS Chilled Orange Juice

Macros Ratio

	Protein	Fat	Carbs
Watercress	60%	6%	34%
Chilled Orange Juice	5%	2%	93%

Macro Nutrients

	Watercress	Chilled Orange Juice	Recommended Dietary Allowance
Energy	0.75% 22kcal	3.35% 97kcal	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	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	2.85% 0.046g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.024g	0.27% 0.046g	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	17.6% 23g	130g per day for Men 19-50 years
Sugars	0.55% 0.4g	22.7% 16.5g	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	6.1% 4.43g	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	% 4.13g	g per day for Men 19-50 years
Sucrose	NA	% 7.96g	g per day for Men 19-50 years
Fiber	2.6% 0.99g	1.57% 0.6g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	Watercress	Chilled Orange Juice	Recommended Dietary Allowance
Vitamin A	35.3% 318μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	5.95% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	3.47% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	7.74% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.7% 0.26mg	11.6% 0.15mg	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	9.43% 37.7μg	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	74% 66.7mg	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	2.65% 0.4mg	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	Chilled Orange Juice	Recommended Dietary Allowance
Calcium	24% 238mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	9.26% 0.083mg	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	3.22% 0.26mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	2% 0.046mg	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	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	19.3% 655mg	10.4% 353mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	1.26% 0.14mg	11mg per day for Men 19-50 years
Water	5.1% 189g	4.68% 173g	3700g per day for Men 19-50 years

Nutrient Comparison: Watercress VS Chilled Orange Juice per 7 oz

Compare the macro and micronutrient content in 7 oz of Watercress versus 7 oz of Chilled Orange Juice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Watercress vs Chilled Orange Juice:

• 7 ounces of Watercress have 80 times more Vitamin A, 2 times more Vitamin B1, 3.1 times more Vitamin B2, 1.6 times more Vitamin B5, 1.7 times more Vitamin B6, 1.3 times more Vitamin C, 5 times more Vitamin E and more Vitamin K than Chilled Orange Juice.
• While 7 oz of Chilled Orange Juice from Concentrate contain 2.1 times more Vitamin B9 than Raw Watercress.
• 7 ounces of Chilled Orange Juice have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Watercress as well as Chilled Orange Juice from Concentrate have insufficient amounts of Vitamin B3, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Watercress vs Chilled Orange Juice:

• 7 ounces of Watercress have 10.9 times more Calcium, 1.8 times more Copper, 1.5 times more Iron, 1.9 times more Magnesium, 10.6 times more Manganese, 3.5 times more Phosphorus, 1.9 times more Potassium and 20.5 times more Sodium than Chilled Orange Juice.
• Both Watercress and Chilled Orange Juice contain similar levels of Water per seven ounces.
• 7 ounces of Chilled Orange Juice lack sufficient amounts of Calcium, Iron and Manganese
• Both Raw Watercress as well as Chilled Orange Juice from Concentrate lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Watercress have 3.4 times more Protein than Chilled Orange Juice.
• While 7 oz of Chilled Orange Juice from Concentrate contain 8.9 times more Carbohydrate and 41.6 times more Sugars than Raw Watercress.
• 7 ounces of Watercress provide inadequate amounts of Carbohydrate
• 7 ounces of Chilled Orange Juice provide inadequate amounts of Protein
• Both Raw Watercress as well as Chilled Orange Juice from Concentrate provide inadequate amounts of Energy, Omega 3, Omega 6 and Fiber in seven ounces.