Comparing Nutrients in 100 grams Frozen Chopped Broccoli VS Watercress

Macros Ratio

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

Macro Nutrients

	Frozen Chopped Broccoli	Watercress	Recommended Dietary Allowance
Energy	0.9% 26kcal	0.38% 11kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.084% 0.027g	32g per day for Men 19-50 years
Omega 3	6.56% 0.11g	1.44% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	0.071% 0.012g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.68% 4.8g	0.99% 1.3g	130g per day for Men 19-50 years
Sugars	1.86% 1.35g	0.28% 0.2g	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	1.14% 0.83g	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	% 0.75g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.9% 3g	1.3% 0.5g	38g per day for Men 19-50 years
Protein	5% 2.8g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Watercress	Recommended Dietary Allowance
Vitamin A	5.78% 52μg	17.8% 160μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.4% 0.053mg	7.5% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.4% 0.096mg	9.23% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.94% 0.47mg	1.25% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.6% 0.28mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	9.92% 0.13mg	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	16.8% 67μg	2.25% 9μg	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	62.7% 56.4mg	47.8% 43mg	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	8.13% 1.22mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.6% 81μg	208% 250μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Watercress	Recommended Dietary Allowance
Calcium	5.6% 56mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	4.22% 0.038mg	8.56% 0.077mg	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	10% 0.81mg	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	4.3% 18mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	12.8% 0.29mg	10.6% 0.24mg	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	7.14% 50mg	8.57% 60mg	700mg per day for Men 19-50 years
Potassium	6.24% 212mg	9.7% 330mg	3400mg per day for Men 19-50 years
Selenium	5.1% 2.8μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	2.73% 41mg	1500mg per day for Men 19-50 years
Zinc	4.36% 0.48mg	1% 0.11mg	11mg per day for Men 19-50 years
Water	2.47% 91g	2.57% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Frozen Chopped Broccoli vs Watercress:

• Frozen Chopped Broccoli, Unprepared has 2.4 times more Vitamin B3, 7.4 times more Vitamin B9, 1.3 times more Vitamin C and 1.2 times more Vitamin E than Raw Watercress.
• While Raw Watercress contain 3.1 times more Vitamin A, 1.7 times more Vitamin B1 and 3.1 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Raw Watercress have similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per 100 g.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Watercress have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Frozen Chopped Broccoli vs Watercress:

• Frozen Chopped Broccoli, Unprepared has 4.1 times more Iron, 1.2 times more Manganese, 3.1 times more Selenium and 4.4 times more Zinc than Raw Watercress.
• While Raw Watercress contain 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.
• Both Frozen Chopped Broccoli, Unprepared and Raw Watercress have similar amounts of Magnesium, Phosphorus and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Frozen Chopped Broccoli, Unprepared has 4.6 times more Omega 3, 3.7 times more Carbohydrate, 6.8 times more Sugars, 6 times more Fiber and 1.2 times more Protein than Raw Watercress.
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Watercress have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.