Comparing Nutrients in 7 ounces Watercress VS Baked Red Potatoes

Macros Ratio

	Protein	Fat	Carbs
Watercress	60%	6%	34%
Baked Red Potatoes	10%	2%	88%

Macro Nutrients

	Watercress	Baked Red Potatoes	Recommended Dietary Allowance
Energy	0.75% 22kcal	5.95% 173kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	2.85% 0.046g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.024g	0.57% 0.097g	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	30% 39g	130g per day for Men 19-50 years
Sugars	0.55% 0.4g	3.9% 2.84g	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	1.2% 0.87g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 0.89g	g per day for Men 19-50 years
Fiber	2.6% 0.99g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	8.15% 4.56g	56g per day for Men 19-50 years

Vitamins

	Watercress	Baked Red Potatoes	Recommended Dietary Allowance
Vitamin A	35.3% 318μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	19.8% 3.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	13.5% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.7% 0.26mg	32.4% 0.42mg	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	13.4% 53.6μg	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	27.8% 25mg	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	413% 496μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watercress	Baked Red Potatoes	Recommended Dietary Allowance
Calcium	24% 238mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	38.4% 0.35mg	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	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	15% 0.34mg	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	20.4% 143mg	700mg per day for Men 19-50 years
Potassium	19.3% 655mg	32% 1082mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	NA	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	5.1% 189g	4.1% 152g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Watercress vs Baked Red Potatoes:

• Raw Watercress have 160 times more Vitamin A, 1.3 times more Vitamin B1, 2.4 times more Vitamin B2, 3.4 times more Vitamin C, 12.5 times more Vitamin E and 89.3 times more Vitamin K than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 8 times more Vitamin B3, 1.6 times more Vitamin B6 and 3 times more Vitamin B9 than Raw Watercress.
• Both Raw Watercress and Baked Whole Red Potatoes have similar amounts of Vitamin B5 per 7 oz.
• Both Raw Watercress as well as Baked Whole Red Potatoes have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Watercress vs Baked Red Potatoes:

• Raw Watercress have 13.3 times more Calcium, 1.4 times more Manganese, 3.4 times more Sodium and 1.2 times more Water than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 2.3 times more Copper, 3.5 times more Iron, 1.3 times more Magnesium, 1.7 times more Potassium and 3.6 times more Zinc than Raw Watercress.
• Both Raw Watercress and Baked Whole Red Potatoes have similar amounts of Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Watercress have 1.5 times more Omega 3 than Baked Whole Red Potatoes.
• While Baked Whole Red Potatoes contain 7.9 times more Energy, 15.2 times more Carbohydrate, 7.2 times more Sugars and 3.6 times more Fiber than Raw Watercress.
• Both Raw Watercress and Baked Whole Red Potatoes have similar amounts of Protein per 7 oz.
• Both Raw Watercress as well as Baked Whole Red Potatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.