Comparing Nutrients in 5 ounces WatercressVS Broccoli

Macros Ratio

Protein Fat Carbs

Watercress

60%

34%

Broccoli

27%

65%

5 oz ▼

Macro Nutrients

Watercressvs Broccoli

0.54%15.6kcal

Energy

1.66%48kcal

15.6 kcalvs48 kcal

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

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0.15%0.14g

Fat

0.54%0.52g

0.14 gvs0.52 g

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

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0.12%0.038g

Saturated Fat

0.5%0.16g

0.038 gvs0.16 g

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

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2.04%0.033g

Omega 3

5.6%0.089g

0.033 gvs0.089 g

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

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0.1%0.017g

Omega 6

0.41%0.069g

0.017 gvs0.069 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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1.4%1.83g

Carbohydrate

7.24%9.4g

1.83 gvs9.4 g

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

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0.39%0.28g

Sugars

3.32%2.4g

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

0.28 gvs2.4 g

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

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Fructose

1.33%0.96g

≤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 gvs0.96 g

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

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Glucose

%0.69g

NA gvs0.69 g

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

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Sucrose

%0.14g

NA gvs0.14 g

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

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1.87%0.71g

Fiber

9.7%3.7g

0.71 gvs3.7 g

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

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5.82%3.26g

Protein

7.14%4g

3.26 gvs4 g

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

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Vitamins

Watercressvs Broccoli

25%227μg

Vitamin A

4.9%44μg

RAE, retinol activity equivalents

227 μgvs44 μg

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

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10.6%0.13mg

Vitamin B1

8.4%0.1mg

Thiamine

0.13 mgvs0.1 mg

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

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13%0.17mg

Vitamin B2

12.8%0.17mg

Riboflavin

0.17 mgvs0.17 mg

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

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1.77%0.28mg

Vitamin B3

5.66%0.91mg

Niacin, nicotinic acid, niacinamide

0.28 mgvs0.91 mg

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

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8.8%0.44mg

Vitamin B5

16.2%0.81mg

Pantothenic acid

0.44 mgvs0.81 mg

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

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14%0.18mg

Vitamin B6

19%0.25mg

Pyridoxine

0.18 mgvs0.25 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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3.2%12.8μg

Vitamin B9

22.3%89.3μg

Folates and Folic Acid

12.8 μgvs89.3 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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67.7%61mg

Vitamin C

140%126mg

Ascorbic acid

61 mgvs126 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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9.45%1.4mg

Vitamin E

7.37%1.1mg

Tocopherols and Tocotrienols

1.4 mgvs1.1 mg

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

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295%354μg

Vitamin K

120%144μg

Phytomenadione or phylloquinone

354 μgvs144 μg

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

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Minerals

Watercressvs Broccoli

17%170mg

Calcium

6.66%66.6mg

170 mgvs66.6 mg

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

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12%0.11mg

Copper

7.7%0.069mg

0.11 mgvs0.069 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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3.54%0.28mg

Iron

13%1.03mg

0.28 mgvs1.03 mg

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

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7.1%29.8mg

Magnesium

7.1%29.8mg

29.8 mgvs29.8 mg

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

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15%0.35mg

Manganese

13%0.3mg

0.35 mgvs0.3 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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12%85mg

Phosphorus

13.4%94mg

85 mgvs94 mg

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

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13.8%468mg

Potassium

13%448mg

468 mgvs448 mg

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

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2.3%1.28μg

Selenium

6.44%3.54μg

1.28 μgvs3.54 μg

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

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3.87%58mg

Sodium

3.1%46.8mg

58 mgvs46.8 mg

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

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1.4%0.16mg

Zinc

5.3%0.58mg

0.16 mgvs0.58 mg

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

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3.64%135g

Water

3.42%127g

135 gvs127 g

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

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Lets compare vitamin content per 5 ounces of Watercress vs Broccoli:

Raw Watercress have 5.2 times more Vitamin A, 1.3 times more Vitamin B1, 1.3 times more Vitamin E and 2.5 times more Vitamin K than Raw Broccoli.
While Raw Broccoli contains 3.2 times more Vitamin B3, 1.8 times more Vitamin B5, 1.4 times more Vitamin B6, 7 times more Vitamin B9 and 2.1 times more Vitamin C than Raw Watercress.
Both Raw Watercress and Raw Broccoli have similar amounts of Vitamin B2 per 5 oz.
Both Raw Watercress as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Watercress vs Broccoli:

Raw Watercress have 2.6 times more Calcium, 1.6 times more Copper and 1.2 times more Sodium than Raw Broccoli.
While Raw Broccoli contains 3.7 times more Iron, 2.8 times more Selenium and 3.7 times more Zinc than Raw Watercress.
Both Raw Watercress and Raw Broccoli have similar amounts of Magnesium, Manganese, Phosphorus, Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Raw Broccoli contains 3.1 times more Energy, 2.7 times more Omega 3, 5.1 times more Carbohydrate, 8.5 times more Sugars and 5.2 times more Fiber than Raw Watercress.
Both Raw Watercress and Raw Broccoli have similar amounts of Protein per 5 oz.
Both Raw Watercress as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

WatercressVS WaxgourdBroccoliVS WaxgourdWatercressVS Boiled BroccoliBroccoliVS Boiled Broccoli

Compare Foods

Comparing Nutrients in 5 ounces WatercressVS Broccoli

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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