Comparing Nutrients in 14 ounces WatercressVS Frozen Chopped Broccoli

Macros Ratio

Protein Fat Carbs

Watercress

60%

34%

Frozen Chopped Broccoli

34%

58%

14 oz ▼

Macro Nutrients

Watercressvs Frozen Chopped Broccoli

1.5%43.7kcal

Energy

3.56%103kcal

43.7 kcalvs103 kcal

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

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0.41%0.4g

Fat

1.2%1.15g

0.4 gvs1.15 g

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

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0.33%0.11g

Saturated Fat

0.55%0.17g

0.11 gvs0.17 g

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

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5.7%0.091g

Omega 3

26%0.42g

0.091 gvs0.42 g

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

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0.28%0.048g

Omega 6

0.72%0.12g

0.048 gvs0.12 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

14.6%19g

5.1 gvs19 g

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

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1.1%0.79g

Sugars

7.4%5.36g

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

0.79 gvs5.36 g

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

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Fructose

4.54%3.3g

≤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 gvs3.3 g

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

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Glucose

%2.98g

NA gvs2.98 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

31.3%12g

2 gvs12 g

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

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16.3%9.13g

Protein

20%11g

9.13 gvs11 g

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

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Vitamins

Watercressvs Frozen Chopped Broccoli

70.6%635μg

Vitamin A

23%206μg

RAE, retinol activity equivalents

635 μgvs206 μg

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

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29.8%0.36mg

Vitamin B1

17.5%0.21mg

Thiamine

0.36 mgvs0.21 mg

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

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36.6%0.48mg

Vitamin B2

29.3%0.38mg

Riboflavin

0.48 mgvs0.38 mg

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

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4.96%0.79mg

Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

0.79 mgvs1.87 mg

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

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24.6%1.23mg

Vitamin B5

22%1.1mg

Pantothenic acid

1.23 mgvs1.1 mg

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

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39.4%0.51mg

Vitamin B6

39.7%0.52mg

Pyridoxine

0.51 mgvs0.52 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

66.5%266μg

Folates and Folic Acid

35.7 μgvs266 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

249%224mg

Ascorbic acid

171 mgvs224 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

32.3%4.84mg

Tocopherols and Tocotrienols

3.97 mgvs4.84 mg

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

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827%992μg

Vitamin K

268%322μg

Phytomenadione or phylloquinone

992 μgvs322 μg

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

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Minerals

Watercressvs Frozen Chopped Broccoli

47.6%476mg

Calcium

22.2%222mg

476 mgvs222 mg

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

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34%0.31mg

Copper

16.8%0.15mg

0.31 mgvs0.15 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

40%3.2mg

0.79 mgvs3.2 mg

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

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20%83.3mg

Magnesium

17%71.4mg

83.3 mgvs71.4 mg

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

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42%0.97mg

Manganese

50.7%1.17mg

0.97 mgvs1.17 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

28.3%198mg

238 mgvs198 mg

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

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38.5%1310mg

Potassium

24.7%841mg

1310 mgvs841 mg

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

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6.5%3.57μg

Selenium

20.2%11μg

3.57 μgvs11 μg

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

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11%163mg

Sodium

6.35%95mg

163 mgvs95 mg

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

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3.97%0.44mg

Zinc

17.3%1.9mg

0.44 mgvs1.9 mg

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

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10.2%377g

Water

9.8%363g

377 gvs363 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 Frozen Chopped Broccoli:

Raw Watercress have 3.1 times more Vitamin A, 1.7 times more Vitamin B1, 1.3 times more Vitamin B2 and 3.1 times more Vitamin K than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 2.4 times more Vitamin B3, 7.4 times more Vitamin B9 and 1.3 times more Vitamin C than Raw Watercress.
Both Raw Watercress and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B5, Vitamin B6 and Vitamin E per 14 oz.
Both Raw Watercress as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Watercress vs Frozen Chopped Broccoli:

Raw Watercress have 2.1 times more Calcium, 2 times more Copper, 1.6 times more Potassium and 1.7 times more Sodium than Frozen Chopped Broccoli, Unprepared.
While Frozen Chopped Broccoli, Unprepared contains 4.1 times more Iron, 3.1 times more Selenium and 4.4 times more Zinc than Raw Watercress.
Both Raw Watercress and Frozen Chopped Broccoli, Unprepared have similar amounts of Magnesium, Manganese, Phosphorus and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

Frozen Chopped Broccoli, Unprepared contains 4.6 times more Omega 3, 3.7 times more Carbohydrate, 6.8 times more Sugars and 6 times more Fiber than Raw Watercress.
Both Raw Watercress and Frozen Chopped Broccoli, Unprepared have similar amounts of Protein per 14 oz.
Both Raw Watercress as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.

Compare more foods per 14 oz:

WatercressVS WaxgourdFrozen Chopped BroccoliVS WaxgourdWatercressVS Cooked Chopped Frozen BroccoliFrozen Chopped BroccoliVS Cooked Chopped Frozen Broccoli

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Comparing Nutrients in 14 ounces WatercressVS Frozen Chopped Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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