Comparing Nutrients in 100 grams Canned Low Sodium Vegetable Juice Cocktail VS Watercress

Macros Ratio

	Protein	Fat	Carbs
Canned Low Sodium Vegetable Juice Cocktail	17%	13%	70%
Watercress	60%	6%	34%

Macro Nutrients

	Canned Low Sodium Vegetable Juice Cocktail	Watercress	Recommended Dietary Allowance
Energy	0.66% 19kcal	0.38% 11kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	0.1% 0.1g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.089g	0.084% 0.027g	32g per day for Men 19-50 years
Omega 3	0.75% 0.012g	1.44% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.065g	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	2.95% 3.83g	0.99% 1.3g	130g per day for Men 19-50 years
Sugars	3.83% 2.78g	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	1.9% 1.37g	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	% 1.33g	NA	g per day for Men 19-50 years
Sucrose	% 0.09g	NA	g per day for Men 19-50 years
Fiber	1.3% 0.5g	1.3% 0.5g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	4.1% 2.3g	56g per day for Men 19-50 years

Vitamins

	Canned Low Sodium Vegetable Juice Cocktail	Watercress	Recommended Dietary Allowance
Vitamin A	3.9% 35μg	17.8% 160μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.17% 0.05mg	7.5% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.54% 0.033mg	9.23% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.5% 0.72mg	1.25% 0.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.98% 0.25mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.46% 0.071mg	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	5.25% 21μg	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	60.3% 54.3mg	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	6.8% 1.02mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.1% 6.1μg	208% 250μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Low Sodium Vegetable Juice Cocktail	Watercress	Recommended Dietary Allowance
Calcium	1.5% 15mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	7.56% 0.068mg	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	3.63% 0.29mg	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	3.43% 0.079mg	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	2.7% 19mg	8.57% 60mg	700mg per day for Men 19-50 years
Potassium	6% 204mg	9.7% 330mg	3400mg per day for Men 19-50 years
Selenium	0.36% 0.2μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	3.67% 55mg	2.73% 41mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	1% 0.11mg	11mg per day for Men 19-50 years
Water	2.54% 94g	2.57% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Low Sodium Vegetable Juice Cocktail VS Watercress per 100 g

Compare the macro and micronutrient content in 100 g of Canned Low Sodium Vegetable Juice Cocktail versus 100 g of Watercress to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Low Sodium Vegetable Juice Cocktail vs Watercress:

• 100 grams of Canned Low Sodium Vegetable Juice Cocktail have 3.6 times more Vitamin B3, 2.3 times more Vitamin B9 and 1.3 times more Vitamin C than Watercress.
• While 100 g of Raw Watercress contain 4.6 times more Vitamin A, 1.8 times more Vitamin B1, 3.6 times more Vitamin B2, 1.8 times more Vitamin B6 and 41 times more Vitamin K than Canned Low Sodium Vegetable Juice Cocktail.
• Both Canned Low Sodium Vegetable Juice Cocktail and Watercress provide similar amounts of Vitamin B5 and Vitamin E per 100 grams.
• 100 grams of Watercress have insufficient amounts of Vitamin B3
• Both Canned Low Sodium Vegetable Juice Cocktail as well as Raw Watercress have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Canned Low Sodium Vegetable Juice Cocktail vs Watercress:

• 100 grams of Canned Low Sodium Vegetable Juice Cocktail have 1.5 times more Iron and 1.3 times more Sodium than Watercress.
• While 100 g of Raw Watercress contain 8 times more Calcium, 1.8 times more Magnesium, 3.1 times more Manganese, 3.2 times more Phosphorus and 1.6 times more Potassium than Canned Low Sodium Vegetable Juice Cocktail.
• Both Canned Low Sodium Vegetable Juice Cocktail and Watercress contain similar levels of Copper and Water per 100 grams.
• 100 grams of Canned Low Sodium Vegetable Juice Cocktail lack sufficient amounts of Calcium
• Both Canned Low Sodium Vegetable Juice Cocktail 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 Canned Low Sodium Vegetable Juice Cocktail have 3 times more Carbohydrate and 13.9 times more Sugars than Watercress.
• While 100 g of Raw Watercress contain 2.5 times more Protein than Canned Low Sodium Vegetable Juice Cocktail.
• 100 grams of Canned Low Sodium Vegetable Juice Cocktail provide inadequate amounts of Protein
• 100 grams of Watercress provide inadequate amounts of Carbohydrate
• Both Canned Low Sodium Vegetable Juice Cocktail as well as Raw Watercress provide inadequate amounts of Energy, Omega 3, Omega 6 and Fiber in 100 grams.