Comparing Nutrients in 100 grams Fresh Orange juice VS Watercress

Macros Ratio

	Protein	Fat	Carbs
Fresh Orange juice	6%	4%	90%
Watercress	60%	6%	34%

Macro Nutrients

	Fresh Orange juice	Watercress	Recommended Dietary Allowance
Energy	1.55% 45kcal	0.38% 11kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.084% 0.027g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	1.44% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	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	8% 10.4g	0.99% 1.3g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	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	2.92% 2.12g	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	% 1.8g	NA	g per day for Men 19-50 years
Sucrose	% 4.14g	NA	g per day for Men 19-50 years
Fiber	0.53% 0.2g	1.3% 0.5g	38g per day for Men 19-50 years
Protein	1.25% 0.7g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Fresh Orange juice	Watercress	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	17.8% 160μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.5% 0.09mg	7.5% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	9.23% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	1.25% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.8% 0.19mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.08% 0.04mg	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	7.5% 30μg	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	55.6% 50mg	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	0.27% 0.04mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.083% 0.1μg	208% 250μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fresh Orange juice	Watercress	Recommended Dietary Allowance
Calcium	1.1% 11mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	4.9% 0.044mg	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	2.5% 0.2mg	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	0.61% 0.014mg	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	2.43% 17mg	8.57% 60mg	700mg per day for Men 19-50 years
Potassium	5.9% 200mg	9.7% 330mg	3400mg per day for Men 19-50 years
Selenium	0.18% 0.1μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	2.73% 41mg	1500mg per day for Men 19-50 years
Zinc	0.45% 0.05mg	1% 0.11mg	11mg per day for Men 19-50 years
Water	2.4% 88.3g	2.57% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Fresh Orange juice VS Watercress per 100 g

Compare the macro and micronutrient content in 100 g of Fresh Orange juice versus 100 g of Watercress to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Fresh Orange juice vs Watercress:

• 100 grams of Fresh Orange juice have 2 times more Vitamin B3 and 3.3 times more Vitamin B9 than Watercress.
• While 100 g of Raw Watercress contain 16 times more Vitamin A, 4 times more Vitamin B2, 1.6 times more Vitamin B5, 3.2 times more Vitamin B6, 25 times more Vitamin E and 2500 times more Vitamin K than Raw Orange juice.
• Both Fresh Orange juice and Watercress provide similar amounts of Vitamin B1 and Vitamin C per 100 grams.
• 100 grams of Fresh Orange juice have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• 100 grams of Watercress have insufficient amounts of Vitamin B3
• Both Raw Orange juice as well as Raw Watercress have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Fresh Orange juice vs Watercress:

• 100 g of Raw Watercress contain 10.9 times more Calcium, 1.8 times more Copper, 1.9 times more Magnesium, 17.4 times more Manganese, 3.5 times more Phosphorus, 1.7 times more Potassium and 41 times more Sodium than Raw Orange juice.
• Both Fresh Orange juice and Watercress contain similar levels of Iron and Water per 100 grams.
• 100 grams of Fresh Orange juice lack sufficient amounts of Calcium and Manganese
• Both Raw Orange juice as well as Raw Watercress lack sufficient amounts of Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Fresh Orange juice have 8.1 times more Carbohydrate and 42 times more Sugars than Watercress.
• While 100 g of Raw Watercress contain 3.3 times more Protein than Raw Orange juice.
• 100 grams of Fresh Orange juice provide inadequate amounts of Protein
• 100 grams of Watercress provide inadequate amounts of Carbohydrate
• Both Raw Orange juice as well as Raw Watercress provide inadequate amounts of Energy, Omega 3, Omega 6 and Fiber in 100 grams.