Comparing Nutrients in 1 kilogram WatercressVS Valencia Oranges

Macros Ratio

Protein Fat Carbs

Watercress

60%

34%

Valencia Oranges

87%

1 kg ▼

Macro Nutrients

Watercressvs Valencia Oranges

3.8%110kcal

Energy

17%490kcal

110 kcalvs490 kcal

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

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1.03%1g

Fat

3.1%3g

1 gvs3 g

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

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0.84%0.27g

Saturated Fat

1.1%0.35g

0.27 gvs0.35 g

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

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14.4%0.23g

Omega 3

10%0.16g

0.23 gvs0.16 g

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

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0.71%0.12g

Omega 6

2.6%0.44g

0.12 gvs0.44 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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9.92%13g

Carbohydrate

91%119g

13 gvs119 g

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

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2.76%2g

Sugars

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

2 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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13%5g

Fiber

65.8%25g

5 gvs25 g

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

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41%23g

Protein

18.6%10.4g

23 gvs10.4 g

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

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Vitamins

Watercressvs Valencia Oranges

178%1600μg

Vitamin A

13.3%120μg

RAE, retinol activity equivalents

1600 μgvs120 μg

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

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75%0.9mg

Vitamin B1

72.5%0.87mg

Thiamine

0.9 mgvs0.87 mg

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

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92%1.2mg

Vitamin B2

30.8%0.4mg

Riboflavin

1.2 mgvs0.4 mg

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

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12.5%2mg

Vitamin B3

17%2.74mg

Niacin, nicotinic acid, niacinamide

2 mgvs2.74 mg

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

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62%3.1mg

Vitamin B5

50%2.5mg

Pantothenic acid

3.1 mgvs2.5 mg

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

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99%1.3mg

Vitamin B6

48.5%0.63mg

Pyridoxine

1.3 mgvs0.63 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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22.5%90μg

Vitamin B9

98%390μg

Folates and Folic Acid

90 μgvs390 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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478%430mg

Vitamin C

539%485mg

Ascorbic acid

430 mgvs485 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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66.7%10mg

Vitamin E

Tocopherols and Tocotrienols

10 mgvsNA mg

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

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2083%2500μg

Vitamin K

Phytomenadione or phylloquinone

2500 μgvsNA μg

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

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Minerals

Watercressvs Valencia Oranges

120%1200mg

Calcium

40%400mg

1200 mgvs400 mg

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

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85.6%0.77mg

Copper

41%0.37mg

0.77 mgvs0.37 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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25%2mg

Iron

11.3%0.9mg

2 mgvs0.9 mg

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

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50%210mg

Magnesium

24%100mg

210 mgvs100 mg

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

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106%2.44mg

Manganese

10%0.23mg

2.44 mgvs0.23 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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85.7%600mg

Phosphorus

24.3%170mg

600 mgvs170 mg

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

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97%3300mg

Potassium

52.6%1790mg

3300 mgvs1790 mg

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

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16.4%9μg

Selenium

9 μgvsNA μg

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

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27.3%410mg

Sodium

0%0mg

410 mgvs0 mg

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

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10%1.1mg

Zinc

5.45%0.6mg

1.1 mgvs0.6 mg

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

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25.7%951g

Water

23.3%863g

951 gvs863 g

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

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Lets compare vitamin content per 1 kilogram of Watercress vs Valencia Oranges:

Raw Watercress have 13.3 times more Vitamin A, 3 times more Vitamin B2, 1.2 times more Vitamin B5 and 2 times more Vitamin B6 than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.4 times more Vitamin B3 and 4.3 times more Vitamin B9 than Raw Watercress.
Both Raw Watercress and Raw Valencia Oranges have similar amounts of Vitamin B1 and Vitamin C per 1 kg.
Both Raw Watercress as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Watercress vs Valencia Oranges:

Raw Watercress have 3 times more Calcium, 2.1 times more Copper, 2.2 times more Iron, 2.1 times more Magnesium, 10.6 times more Manganese, 3.5 times more Phosphorus, 1.8 times more Potassium, more Sodium and 1.8 times more Zinc than Raw Valencia Oranges.
Both Raw Watercress and Raw Valencia Oranges have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Raw Watercress have 1.4 times more Omega 3 and 2.2 times more Protein than Raw Valencia Oranges.
While Raw Valencia Oranges contain 4.5 times more Energy, 9.2 times more Carbohydrate and 5 times more Fiber than Raw Watercress.
Both Raw Watercress as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.

Compare more foods per 1 kg:

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Comparing Nutrients in 1 kilogram WatercressVS Valencia Oranges

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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