Comparing Nutrients in 300 calories AlmondsVS Watercress

Weight per 300 calories

Almonds

51.8g

Watercress

2727g

Almonds have 52.6 times more energy per 100g than Watercress. It has very high energy density when compared to other foods. Raw Watercress having very low energy density.

Which food has more nutrients per 300 calories - Almonds or Watercress?

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Watercress

60%

34%

300 kcal ▼

Macro Nutrients

Almondsvs Watercress

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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26.7%26g

Fat

2.8%2.73g

26 gvs2.73 g

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

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6.16%1.97g

Saturated Fat

2.3%0.74g

1.97 gvs0.74 g

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

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0.097%0.002g

Omega 3

39.2%0.63g

0.002 gvs0.63 g

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

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37.6%6.4g

Omega 6

1.93%0.33g

6.4 gvs0.33 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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8.6%11g

Carbohydrate

27%35g

11 gvs35 g

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

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3.1%2.25g

Sugars

7.52%5.45g

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

2.25 gvs5.45 g

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

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0.079%0.057g

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]

0.057 gvsNA g

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

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%0.088g

Glucose

0.088 gvsNA g

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

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%2.05g

Sucrose

2.05 gvsNA g

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

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17%6.48g

Fiber

36%13.6g

6.48 gvs13.6 g

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

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19.6%11g

Protein

112%62.7g

11 gvs62.7 g

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

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Vitamins

Almondsvs Watercress

0%0μg

Vitamin A

485%4364μg

RAE, retinol activity equivalents

0 μgvs4364 μg

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

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8.85%0.11mg

Vitamin B1

205%2.45mg

Thiamine

0.11 mgvs2.45 mg

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

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45.4%0.59mg

Vitamin B2

252%3.27mg

Riboflavin

0.59 mgvs3.27 mg

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

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11.7%1.87mg

Vitamin B3

34%5.45mg

Niacin, nicotinic acid, niacinamide

1.87 mgvs5.45 mg

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

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4.9%0.24mg

Vitamin B5

169%8.45mg

Pantothenic acid

0.24 mgvs8.45 mg

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

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5.46%0.071mg

Vitamin B6

271%3.5mg

Pyridoxine

0.071 mgvs3.5 mg

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

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98%29.5μg

Vitamin B7

Biotin

29.5 μgvsNA μg

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

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5.7%22.8μg

Vitamin B9

61.4%245μg

Folates and Folic Acid

22.8 μgvs245 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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0%0mg

Vitamin C

1303%1173mg

Ascorbic acid

0 mgvs1173 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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88.5%13.3mg

Vitamin E

182%27.3mg

Tocopherols and Tocotrienols

13.3 mgvs27.3 mg

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

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0%0μg

Vitamin K

5682%6818μg

Phytomenadione or phylloquinone

0 μgvs6818 μg

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

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Minerals

Almondsvs Watercress

14%139mg

Calcium

327%3273mg

139 mgvs3273 mg

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

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59.4%0.53mg

Copper

233%2.1mg

0.53 mgvs2.1 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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24%1.92mg

Iron

68%5.45mg

1.92 mgvs5.45 mg

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

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33.3%140mg

Magnesium

136%573mg

140 mgvs573 mg

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

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49%1.13mg

Manganese

289%6.65mg

1.13 mgvs6.65 mg

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

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52%23.5μg

Molybdenum

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

23.5 μgvsNA μg

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

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35.6%249mg

Phosphorus

234%1636mg

249 mgvs1636 mg

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

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11%380mg

Potassium

265%9000mg

380 mgvs9000 mg

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

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3.86%2.12μg

Selenium

44.6%24.5μg

2.12 μgvs24.5 μg

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

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0.035%0.52mg

Sodium

74.5%1118mg

0.52 mgvs1118 mg

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

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14.7%1.6mg

Zinc

27.3%3mg

1.6 mgvs3 mg

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

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0.062%2.3g

Water

70%2594g

2.3 gvs2594 g

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

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Lets compare vitamin content per 300 calories of Almonds vs Watercress:

Raw Watercress contain more Vitamin A, 23.1 times more Vitamin B1, 5.6 times more Vitamin B2, 2.9 times more Vitamin B3, 34.6 times more Vitamin B5, 49.6 times more Vitamin B6, 10.8 times more Vitamin B9, more Vitamin C, 2.1 times more Vitamin E and more Vitamin K than Almonds.
Both Almonds as well as Raw Watercress have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Watercress:

Raw Watercress contain 23.5 times more Calcium, 3.9 times more Copper, 2.8 times more Iron, 4.1 times more Magnesium, 5.9 times more Manganese, 6.6 times more Phosphorus, 23.7 times more Potassium, 11.6 times more Selenium, 2158.1 times more Sodium, 1.9 times more Zinc and 1135.2 times more Water than Almonds.

Comparison of macro-nutrients per 300 calories:

Almonds have 9.5 times more Fat, 2.7 times more Saturated Fat and 19.5 times more Omega 6 than Raw Watercress.
While Raw Watercress contain 403.5 times more Omega 3, 3.2 times more Carbohydrate, 2.4 times more Sugars, 2.1 times more Fiber and 5.7 times more Protein than Almonds.
Both Almonds and Raw Watercress have similar amounts of Energy per 300 kcal.
Both Almonds as well as Raw Watercress have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

AlmondsVS Blanched AlmondsWatercressVS Blanched AlmondsAlmondsVS WaxgourdWatercressVS Waxgourd

Compare Foods

Comparing Nutrients in 300 calories AlmondsVS Watercress

Weight per 300 calories

Which food has more nutrients per 300 calories - Almonds or Watercress?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: