Comparing Nutrients in 100 calories Broccoli VS Watercress

Weight per 100 calories

• Broccoli: 294g
• Watercress: 909g

Broccoli has 3.1 times more energy per 100g than Watercress. It has low energy density when compared to other foods. Raw Watercress having very low energy density.

Which food has more nutrients per 100 calories - Broccoli or Watercress?

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Watercress	60%	6%	34%

Macro Nutrients

	Broccoli	Watercress	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.12% 1.1g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	0.77% 0.25g	32g per day for Men 19-50 years
Omega 3	11.6% 0.19g	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.14g	0.64% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.5g	9.02% 11.7g	130g per day for Men 19-50 years
Sugars	6.9% 5g	2.5% 1.8g	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	2.76% 2g	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	% 1.44g	NA	g per day for Men 19-50 years
Sucrose	% 0.29g	NA	g per day for Men 19-50 years
Fiber	20% 7.65g	12% 4.55g	38g per day for Men 19-50 years
Protein	15% 8.3g	37.3% 21g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Watercress	Recommended Dietary Allowance
Vitamin A	10% 91μg	162% 1455μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	68% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.5% 0.34mg	84% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.7% 1.7mg	56.4% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.6% 0.51mg	90% 1.17mg	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	46.3% 185μg	20.5% 82μg	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	292% 262mg	434% 391mg	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	15.3% 2.3mg	60.6% 9.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	249% 299μg	1894% 2273μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Watercress	Recommended Dietary Allowance
Calcium	14% 138mg	109% 1091mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	77.8% 0.7mg	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	27% 2.15mg	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	14.7% 61.8mg	45.5% 191mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	96% 2.2mg	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	27.7% 194mg	78% 545mg	700mg per day for Men 19-50 years
Potassium	27.3% 929mg	88.2% 3000mg	3400mg per day for Men 19-50 years
Selenium	13.4% 7.35μg	15% 8.2μg	55μg per day for Men 19-50 years
Sodium	6.47% 97mg	25% 373mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	7.1% 263g	23.4% 865g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Broccoli vs Watercress:

• Raw Broccoli has 2.3 times more Vitamin B9 than Raw Watercress.
• While Raw Watercress contain 16 times more Vitamin A, 3.9 times more Vitamin B1, 3.2 times more Vitamin B2, 1.7 times more Vitamin B5, 2.3 times more Vitamin B6, 1.5 times more Vitamin C, 4 times more Vitamin E and 7.6 times more Vitamin K than Raw Broccoli.
• Both Raw Broccoli and Raw Watercress have similar amounts of Vitamin B3 per 100 kcal.
• Both Raw Broccoli as well as Raw Watercress have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Broccoli vs Watercress:

• Raw Broccoli has 1.2 times more Zinc than Raw Watercress.
• While Raw Watercress contain 7.9 times more Calcium, 4.9 times more Copper, 3.1 times more Magnesium, 3.6 times more Manganese, 2.8 times more Phosphorus, 3.2 times more Potassium, 3.8 times more Sodium and 3.3 times more Water than Raw Broccoli.
• Both Raw Broccoli and Raw Watercress have similar amounts of Iron and Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Broccoli has 1.4 times more Saturated Fat, 1.7 times more Carbohydrate, 2.8 times more Sugars and 1.7 times more Fiber than Raw Watercress.
• While Raw Watercress contain 2.5 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Raw Watercress have similar amounts of Energy, Fat and Omega 3 per 100 kcal.
• Both Raw Broccoli as well as Raw Watercress have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.