Comparing Nutrients in 100 calories Watercress VS Navel Oranges

Weight per 100 calories

• Watercress: 909g
• Navel Oranges: 204g

Raw Navel Oranges have 4.5 times more energy per unit of mass than Raw Watercress, which is low in comparison to other foods. Watercress having very low energy density.

Discover which food has more nutrients per 100 calories - Watercress or Navel Oranges?

Macros Ratio

	Protein	Fat	Carbs
Watercress	60%	6%	34%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Watercress	Navel Oranges	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.25g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	13% 0.21g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	0.28% 0.047g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.02% 11.7g	19.7% 25.6g	130g per day for Men 19-50 years
Sugars	2.5% 1.8g	24% 17.3g	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	6.33% 4.6g	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	% 4.02g	g per day for Men 19-50 years
Sucrose	NA	% 8.73g	g per day for Men 19-50 years
Fiber	12% 4.55g	12% 4.5g	38g per day for Men 19-50 years
Protein	37.3% 21g	3.3% 1.86g	56g per day for Men 19-50 years

Vitamins

	Watercress	Navel Oranges	Recommended Dietary Allowance
Vitamin A	162% 1455μg	2.72% 24.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.82mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84% 1.1mg	8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	5.42% 0.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56.4% 2.8mg	10.7% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	90% 1.17mg	12.4% 0.16mg	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	20.5% 82μg	17.3% 69.4μg	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	434% 391mg	134% 121mg	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	60.6% 9.1mg	2.04% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1894% 2273μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watercress	Navel Oranges	Recommended Dietary Allowance
Calcium	109% 1091mg	8.78% 87.8mg	1000mg per day for Men 19-50 years
Copper	77.8% 0.7mg	8.84% 0.08mg	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	22.7% 1.8mg	3.3% 0.27mg	8mg per day for Men 19-50 years
Magnesium	45.5% 191mg	5.34% 22.4mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	2.57% 0.059mg	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	78% 545mg	6.7% 47mg	700mg per day for Men 19-50 years
Potassium	88.2% 3000mg	9.96% 339mg	3400mg per day for Men 19-50 years
Selenium	15% 8.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	25% 373mg	0.14% 2.04mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	1.5% 0.16mg	11mg per day for Men 19-50 years
Water	23.4% 865g	4.74% 175g	3700g per day for Men 19-50 years

Watercress VS Navel Oranges Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Watercress or Navel Oranges?

Lets compare vitamin content per 100 calories of Watercress vs Navel Oranges:

• 100 calories of Watercress have 59.4 times more Vitamin A, 5.9 times more Vitamin B1, 10.5 times more Vitamin B2, 2.1 times more Vitamin B3, 5.3 times more Vitamin B5, 7.3 times more Vitamin B6, 3.2 times more Vitamin C, 29.7 times more Vitamin E and more Vitamin K than Navel Oranges.
• Both Watercress and Navel Oranges provide similar amounts of Vitamin B9 per 100 calories.
• 100 calories of Navel Oranges have insufficient amounts of Vitamin K
• Both Raw Watercress as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Watercress vs Navel Oranges:

• 100 calories of Watercress have 12.4 times more Calcium, 8.8 times more Copper, 6.9 times more Iron, 8.5 times more Magnesium, 37.5 times more Manganese, 11.6 times more Phosphorus, 8.9 times more Potassium, more Selenium, 182.6 times more Sodium, 6.1 times more Zinc and 4.9 times more Water than Navel Oranges.
• 100 calories of Navel Oranges lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Watercress have 11.4 times more Omega 3 and 11.3 times more Protein than Navel Oranges.
• While 100 kcal of Raw Navel Oranges contain 2.2 times more Carbohydrate and 9.5 times more Sugars than Raw Watercress.
• Both Watercress and Navel Oranges offer comparable quantities of Energy and Fiber per 100 calories.
• 100 calories of Navel Oranges provide inadequate amounts of Omega 3
• Both Raw Watercress as well as Raw Navel Oranges provide inadequate amounts of Omega 6 in 100 calories.