Comparing Nutrients in 7 ounces Watercress VS Vinespinach

Macros Ratio

	Protein	Fat	Carbs
Watercress	60%	6%	34%
Vinespinach	31%	11%	58%

Macro Nutrients

	Watercress	Vinespinach	Recommended Dietary Allowance
Energy	0.75% 22kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	NA	32g per day for Men 19-50 years
Omega 3	2.85% 0.046g	NA	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.024g	NA	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	5.2% 6.75g	130g per day for Men 19-50 years
Sugars	0.55% 0.4g	NA	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	NA	38g per day for Men 19-50 years
Protein	8.15% 4.56g	6.38% 3.57g	56g per day for Men 19-50 years

Vitamins

	Watercress	Vinespinach	Recommended Dietary Allowance
Vitamin A	35.3% 318μg	88% 794μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	23.7% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	2.1% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.7% 0.26mg	36.6% 0.48mg	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	69.5% 278μg	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	225% 202mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	413% 496μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watercress	Vinespinach	Recommended Dietary Allowance
Calcium	24% 238mg	21.6% 216mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	23.6% 0.21mg	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	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	63.4% 1.46mg	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	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	19.3% 655mg	29.8% 1012mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	2.9% 1.6μg	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	7.76% 0.85mg	11mg per day for Men 19-50 years
Water	5.1% 189g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Watercress VS Vinespinach per 7 oz

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

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

• 7 ounces of Watercress have 1.8 times more Vitamin B1 and 5.8 times more Vitamin B5 than Vinespinach.
• While 7 oz of Raw Vinespinach contain 2.5 times more Vitamin A, 1.3 times more Vitamin B2, 2.5 times more Vitamin B3, 1.9 times more Vitamin B6, 15.6 times more Vitamin B9 and 2.4 times more Vitamin C than Raw Watercress.
• 7 ounces of Watercress have insufficient amounts of Vitamin B3
• 7 ounces of Vinespinach have insufficient amounts of Vitamin B5
• Both Raw Watercress as well as Raw Vinespinach have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Watercress vs Vinespinach:

• 7 ounces of Watercress have 1.7 times more Sodium than Vinespinach.
• While 7 oz of Raw Vinespinach contain 1.4 times more Copper, 6 times more Iron, 3.1 times more Magnesium, 3 times more Manganese, 1.5 times more Potassium and 3.9 times more Zinc than Raw Watercress.
• Both Watercress and Vinespinach contain similar levels of Calcium, Phosphorus and Water per seven ounces.
• 7 ounces of Watercress lack sufficient amounts of Zinc
• Both Raw Watercress as well as Raw Vinespinach lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Watercress have 1.3 times more Protein than Vinespinach.
• While 7 oz of Raw Vinespinach contain 2.6 times more Carbohydrate than Raw Watercress.
• 7 ounces of Watercress provide inadequate amounts of Carbohydrate
• Both Raw Watercress as well as Raw Vinespinach provide inadequate amounts of Energy in seven ounces.