Comparing Nutrients in 14 ounces WatercressVS California Red Kidney Beans

Macros Ratio

Protein Fat Carbs

Watercress

60%

34%

California Red Kidney Beans

29%

70%

14 oz ▼

Macro Nutrients

Watercressvs California Red Kidney Beans

1.5%43.7kcal

Energy

45%1310kcal

43.7 kcalvs1310 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.41%0.4g

Fat

1.02%0.99g

0.4 gvs0.99 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.33%0.11g

Saturated Fat

0.45%0.14g

0.11 gvs0.14 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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5.7%0.091g

Omega 3

21%0.33g

0.091 gvs0.33 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.28%0.048g

Omega 6

1.26%0.21g

0.048 gvs0.21 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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3.94%5.1g

Carbohydrate

183%237g

5.1 gvs237 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.1%0.79g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.79 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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5.22%2g

Fiber

260%99g

2 gvs99 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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16.3%9.13g

Protein

173%97g

9.13 gvs97 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Watercressvs California Red Kidney Beans

70.6%635μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

635 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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29.8%0.36mg

Vitamin B1

175%2.1mg

Thiamine

0.36 mgvs2.1 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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36.6%0.48mg

Vitamin B2

67%0.87mg

Riboflavin

0.48 mgvs0.87 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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4.96%0.79mg

Vitamin B3

51%8.18mg

Niacin, nicotinic acid, niacinamide

0.79 mgvs8.18 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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24.6%1.23mg

Vitamin B5

62%3.1mg

Pantothenic acid

1.23 mgvs3.1 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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39.4%0.51mg

Vitamin B6

121%1.58mg

Pyridoxine

0.51 mgvs1.58 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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8.93%35.7μg

Vitamin B9

391%1564μg

Folates and Folic Acid

35.7 μgvs1564 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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190%171mg

Vitamin C

20%18mg

Ascorbic acid

171 mgvs18 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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26.5%3.97mg

Vitamin E

Tocopherols and Tocotrienols

3.97 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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827%992μg

Vitamin K

Phytomenadione or phylloquinone

992 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Watercressvs California Red Kidney Beans

47.6%476mg

Calcium

77.4%774mg

476 mgvs774 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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34%0.31mg

Copper

485%4.37mg

0.31 mgvs4.37 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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9.92%0.79mg

Iron

464%37mg

0.79 mgvs37 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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20%83.3mg

Magnesium

151%635mg

83.3 mgvs635 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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42%0.97mg

Manganese

173%3.97mg

0.97 mgvs3.97 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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34%238mg

Phosphorus

230%1607mg

238 mgvs1607 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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38.5%1310mg

Potassium

174%5914mg

1310 mgvs5914 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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6.5%3.57μg

Selenium

23%12.7μg

3.57 μgvs12.7 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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11%163mg

Sodium

2.9%43.7mg

163 mgvs43.7 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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3.97%0.44mg

Zinc

92%10mg

0.44 mgvs10 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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10.2%377g

Water

1.26%46.6g

377 gvs46.6 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Watercress vs California Red Kidney Beans:

Raw Watercress have more Vitamin A and 9.6 times more Vitamin C than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 5.9 times more Vitamin B1, 1.8 times more Vitamin B2, 10.3 times more Vitamin B3, 2.5 times more Vitamin B5, 3.1 times more Vitamin B6 and 43.8 times more Vitamin B9 than Raw Watercress.
Both Raw Watercress as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Watercress vs California Red Kidney Beans:

Raw Watercress have 3.7 times more Sodium and 8.1 times more Water than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 1.6 times more Calcium, 14.3 times more Copper, 46.8 times more Iron, 7.6 times more Magnesium, 4.1 times more Manganese, 6.8 times more Phosphorus, 4.5 times more Potassium, 3.6 times more Selenium and 23.2 times more Zinc than Raw Watercress.

Comparison of macro-nutrients per 14 ounces:

Raw California Red Kidney Beans contain 30 times more Energy, 3.7 times more Omega 3, 46.4 times more Carbohydrate, 49.8 times more Fiber and 10.6 times more Protein than Raw Watercress.
Both Raw Watercress as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

WatercressVS WaxgourdCalifornia Red Kidney BeansVS WaxgourdWatercressVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Boiled California Red Kidney Beans

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Comparing Nutrients in 14 ounces WatercressVS California Red Kidney Beans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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