Comparing Nutrients in 100 grams Watercress VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Watercress	60%	6%	34%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Watercress	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	0.38% 11kcal	21% 607kcal	2900kcal per day for Men 19-50 years
Fat	0.1% 0.1g	57% 55g	97g per day for Men 19-50 years
Saturated Fat	0.084% 0.027g	13% 4.2g	32g per day for Men 19-50 years
Omega 3	1.44% 0.023g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.071% 0.012g	79.5% 13.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0.99% 1.3g	13.6% 17.7g	130g per day for Men 19-50 years
Sugars	0.28% 0.2g	6.28% 4.55g	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	0% 0g	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	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 4.38g	g per day for Men 19-50 years
Fiber	1.3% 0.5g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	4.1% 2.3g	38% 21.2g	56g per day for Men 19-50 years

Vitamins

	Watercress	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	17.8% 160μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.5% 0.09mg	7.67% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.23% 0.12mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.25% 0.2mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	4.6% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.92% 0.13mg	9.08% 0.12mg	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	2.25% 9μg	6.75% 27μg	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	47.8% 43mg	0% 0mg	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	6.67% 1mg	173% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	208% 250μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watercress	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	12% 120mg	29% 291mg	1000mg per day for Men 19-50 years
Copper	8.56% 0.077mg	106% 0.96mg	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	46% 3.68mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	10.6% 0.24mg	107% 2.46mg	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	8.57% 60mg	66.6% 466mg	700mg per day for Men 19-50 years
Potassium	9.7% 330mg	20.6% 699mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	2.73% 41mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	1% 0.11mg	28% 3.07mg	11mg per day for Men 19-50 years
Water	2.57% 95g	0.076% 2.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Watercress vs Oil Roasted Almonds:

• Raw Watercress have more Vitamin A, 1.4 times more Vitamin B5, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 6.5 times more Vitamin B2, 18.3 times more Vitamin B3, 3 times more Vitamin B9 and 26 times more Vitamin E than Raw Watercress.
• Both Raw Watercress and Oil Roasted Almonds have similar amounts of Vitamin B1 and Vitamin B6 per 100 g.
• Both Raw Watercress as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Watercress vs Oil Roasted Almonds:

• Raw Watercress have 41 times more Sodium and 34 times more Water than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.4 times more Calcium, 12.4 times more Copper, 18.4 times more Iron, 13 times more Magnesium, 10.1 times more Manganese, 7.8 times more Phosphorus, 2.1 times more Potassium, 4.6 times more Selenium and 27.9 times more Zinc than Raw Watercress.

Comparison of macro-nutrients per 100 grams:

• Raw Watercress have more Omega 3 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 55.2 times more Energy, 551.7 times more Fat, 155.9 times more Saturated Fat, 1126.6 times more Omega 6, 13.7 times more Carbohydrate, 22.8 times more Sugars, 21 times more Fiber and 9.2 times more Protein than Raw Watercress.
• Both Raw Watercress as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.