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#1: Watercress×
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#2: Cooked Sockeye Salmon×
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#3: Quinoa Cooked×
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Nutrition Comparison of Watercress, Cooked Sockeye Salmon, and Quinoa Cooked

Calorie Comparison


2000 calories = Full Bar. (~ = missing data)
  • Watercress100 grams (x1)1% DV11 calories
  • Cooked Sockeye Salmon100 grams (x1)8% DV156 calories
  • Quinoa Cooked100 grams (x1)6% DV120 calories

Fat Comparison


65g = Full Bar. (~ = missing data)
  • Watercress100 grams (x1)0% DV0.1g
  • Cooked Sockeye Salmon100 grams (x1)9% DV5.6g
  • Quinoa Cooked100 grams (x1)3% DV1.9g

Carbohydrate Comparison


300g = Full Bar. (~ = missing data)
  • Watercress100 grams (x1)0% DV1.3g
  • Cooked Sockeye Salmon100 grams (x1)0% DV0g
  • Quinoa Cooked100 grams (x1)7% DV21.3g

Protein Comparison


50g = Full Bar. (~ = missing data)
  • Watercress100 grams (x1)5% DV2.3g
  • Cooked Sockeye Salmon100 grams (x1)53% DV26.5g
  • Quinoa Cooked100 grams (x1)9% DV4.4g

Cholesterol Comparison


300mg = Full Bar. (~ = missing data)
  • Watercress100 grams (x1)0% DV0mg
  • Cooked Sockeye Salmon100 grams (x1)20% DV61mg
  • Quinoa Cooked100 grams (x1)0% DV0mg

Fiber Comparison


25g = Full Bar. (~ = missing data)
  • Watercress100 grams (x1)2% DV0.5g
  • Cooked Sockeye Salmon100 grams (x1)0% DV0g
  • Quinoa Cooked100 grams (x1)11% DV2.8g

Sugar Comparison


50g = Full Bar. (~ = missing data)
  • Watercress100 grams (x1)0% DV0.2g
  • Cooked Sockeye Salmon100 grams (x1)0% DV0g
  • Quinoa Cooked100 grams (x1)2% DV0.9g

Iron Comparison


18mg = Full Bar. (~ = missing data)
  • Watercress100 grams (x1)1% DV0.2mg
  • Cooked Sockeye Salmon100 grams (x1)3% DV0.5mg
  • Quinoa Cooked100 grams (x1)8% DV1.5mg

Calcium Comparison


1300mg = Full Bar. (~ = missing data)
  • Watercress100 grams (x1)9% DV120mg
  • Cooked Sockeye Salmon100 grams (x1)1% DV11mg
  • Quinoa Cooked100 grams (x1)1% DV17mg

Potassium Comparison


4700mg = Full Bar. (~ = missing data)
  • Watercress100 grams (x1)7% DV330mg
  • Cooked Sockeye Salmon100 grams (x1)9% DV436mg
  • Quinoa Cooked100 grams (x1)4% DV172mg
~ = missing data
 Macronutrients
Food ##1#2#3
Weight (g)100100100
Calories
(%DV)
11
(1%)
156
(8%)
120
(6%)
Fat (g)
(%DV)
0.1
(0%)
5.6
(9%)
1.9
(3%)
Protein (g)
(%DV)
2.3
(5%)
26.5
(53%)
4.4
(9%)
Carbohydrates (g)
(%DV)
1.3
(0%)
0
(0%)
21.3
(7%)
Sugar (g)
(%DV)
0.2
(0%)
0
(0%)
0.9
(2%)
Fiber (g)
(%DV)
0.5
(2%)
0
(0%)
2.8
(11%)
Cholesterol (mg)
(%DV)
0
(0%)
61
(20%)
0
(0%)
Saturated Fats (g)
(%DV)
0
(0%)
1
(5%)
0.2
(1%)
Net Carbs (g)0.8018.5
Trans Fats (g)00~
 Minerals
Food ##1#2#3
Weight (g)100100100
Calcium (mg)
(%DV)
120
(9%)
11
(1%)
17
(1%)
Iron (mg)
(%DV)
0.2
(1%)
0.5
(3%)
1.5
(8%)
Potassium (mg)
(%DV)
330
(7%)
436
(9%)
172
(4%)
Magnesium (mg)
(%DV)
21
(5%)
36
(9%)
64
(15%)
Phosphorus (mg)
(%DV)
60
(5%)
305
(24%)
152
(12%)
Sodium (mg)
(%DV)
41
(2%)
92
(4%)
7
(0%)
Zinc (mg)
(%DV)
0.1
(1%)
0.6
(5%)
1.1
(10%)
Copper (mg)
(%DV)
0.1
(9%)
0.1
(8%)
0.2
(21%)
Manganese (mg)
(%DV)
0.2
(11%)
0
(1%)
0.6
(27%)
Selenium (μg)
(%DV)
0.9
(2%)
35.5
(65%)
2.8
(5%)
Fluoride (μg)~~~
 Vitamins
Food ##1#2#3
Weight (g)100100100
Vitamin A, RAE (μg)
(%DV)
160
(18%)
58
(6%)
0
(0%)
Vitamin C (mg)
(%DV)
43
(48%)
0
(0%)
0
(0%)
Vitamin B12 (μg)
(%DV)
0
(0%)
4.5
(186%)
0
(0%)
Thiamin (B1) (mg)
(%DV)
0.1
(8%)
0.2
(13%)
0.1
(9%)
Riboflavin (B2) (mg)
(%DV)
0.1
(9%)
0.2
(19%)
0.1
(8%)
Niacin (B3) (mg)
(%DV)
0.2
(1%)
10.1
(63%)
0.4
(3%)
Vitamin B5 (PA) (mg)
(%DV)
0.3
(6%)
1.3
(25%)
~
(~%)
Vitamin B6 (mg)
(%DV)
0.1
(8%)
0.8
(49%)
0.1
(7%)
Folate (B9) (μg)
(%DV)
9
(2%)
7
(2%)
42
(11%)
Folic acid (μg)
(%DV)
0
(0%)
0
(0%)
0
(0%)
Food Folate (μg)
(%DV)
9
(2%)
7
(2%)
42
(11%)
Folate (DFE) (μg)
(%DV)
9
(2%)
7
(2%)
42
(11%)
Choline (mg)
(%DV)
9
(2%)
112.6
(20%)
23
(4%)
Retinol (μg)0580
Vitamin A (IU)
(%DV)
3191
(106%)
193
(6%)
5
(0%)
Beta Carotene (μg)
(%RDA)
1914
(18%)
0
(0%)
3
(0%)
Alpha Carotene (μg)
(%RDA)
0
(0%)
0
(0%)
0
(0%)
Beta Crypt (μg)
(%RDA)
0
(0%)
0
(0%)
0
(0%)
Lycopene (μg)000
Lut + Zeaxan (μg)5767053
Vitamin E (mg)
(%DV)
1
(7%)
1
(7%)
0.6
(4%)
Vitamin D (μg)
(%DV)
0
(0%)
16.7
(84%)
0
(0%)
Ergocalciferol (D2) (μg)~~~
Cholecalciferol (D3) (μg)~
 
16.7
 
~
 
Vitamin D (IU)
(%DV)
0
(0%)
668
(84%)
0
(0%)
Vitamin K (μg)
(%DV)
250
(208%)
0.1
(0%)
0
(0%)
Vitamin K1 (Dihydrophylloquinone) (μg)~0~
Menaquinone-4 (μg)~0.4~
 Other
Food ##1#2#3
Weight (g)100100100
Water (g)95.167.371.6
Ash (g)121
Alcohol (g)000
Caffeine (mg)000
Theobromine (mg)000
 Carbohydrates
Food ##1#2#3
Weight (g)100100100
Sucrose (g)~0~
Glucose (g)~0~
Fructose (g)~0~
Lactose (g)~0~
Maltose (g)~0~
Galactose (g)~0~
Starch (g)~017.6
 Fats
Food ##1#2#3
Weight (g)100100100
Omega 3s (mg)
(%AI)
23
(1%)
1016
(64%)
15
(1%)
Omega 6s (mg)
(%AI)
12
(0%)
212
(1%)
974
(6%)
Omega 3 to Omega 6 Ratio1.92
 
4.79
 
0.02
 
Omega 6 to Omega 3 Ratio0.52
 
0.21
 
64.93
 
4:0 (mg)000
6:0 (mg)000
8:0 (mg)000
10:0 (mg)010
12:0 (mg)030
13:0 (mg)~~~
14:0 (mg)01500
15:0 (mg)~18~
16:0 (mg)24653196
17:0 (mg)~13~
18:0 (mg)312412
20:0 (mg)~6~
22:0 (mg)~1~
24:0 (mg)~0~
Monosaturated Fats (mg)8
 
1864
 
528
 
14:1 (mg)~4~
15:1 (mg)~0~
16:1 undifferentiated (mg)21640
16:1 c (mg)~~~
16:1 t (mg)~~~
17:1 (mg)~15~
18:1 undifferentiated (mg)6843465
18:1 c (mg)~~~
18:1 t (mg)~~~
18:1-11 t (18:1t n-7) (mg)~
 
~
 
~
 
20:1 (mg)044731
22:1 undifferentiated (mg)0
 
374
 
27
 
22:1 c (mg)~~~
22:1 t (mg)~~~
24:1 c (mg)~17~
Polyunsaturated Fats (mg)35
 
1327
 
1078
 
18:2 undifferentiated (mg)12190974
18:2 n-6 c,c (mg)~~~
18:2 CLAs (mg)~~~
18:2 t,t (mg)~~~
18:2 i (mg)~~~
18:2 t not further defined (mg)~
 
~
 
~
 
18:3 undifferentiated (mg)235885
Alpha Linolenic Acid (ALA) (mg)~
 
~
 
~
 
18:3 n-6 c,c,c (mg)~~~
18:3i (mg)~~~
18:4 (mg)0640
20:2 n-6 c,c (mg)~19~
20:3 undifferentiated (mg)~17~
20:3 n-3 (mg)~~~
20:3 n-6 (mg)~~~
20:4 undifferentiated (mg)0
 
20
 
3
 
20:4 n-6 (mg)~~~
Eicosapentaenoic Acid (EPA) (mg)0
 
299
 
0
 
21:5 (mg)~~~
22:4 (mg)~3~
Docosapentaenoic Acid (DPA) (mg)0930
Docosahexaenoic Acid (DHA) (mg)0
 
560
 
15
 
Fatty acids, total trans-monoenoic (mg)~
 
~
 
~
 
Fatty acids, total trans-polyenoic (mg)~
 
~
 
~
 
Phytosterols (mg)~~~
Stigmasterol (mg)~~~
Campesterol (mg)~~~
Beta-sitosterol (mg)~~~
 Amino Acids
Food ##1#2#3
Weight (g)100100100
Betaine (mg)~~~
Tryptophan (mg)
(%RDI)
30
(11%)
335
(120%)
52
(19%)
Threonine (mg)
(%RDI)
133
(13%)
1247
(119%)
131
(12%)
Isoleucine (mg)
(%RDI)
93
(7%)
1274
(91%)
157
(11%)
Leucine (mg)
(%RDI)
166
(6%)
2185
(80%)
261
(10%)
Lysine (mg)
(%RDI)
134
(6%)
2574
(123%)
239
(11%)
Methionine (mg)
(%RDI)
20
(3%)
858
(118%)
96
(13%)
Cystine (mg)
(%RDI)
7
(2%)
295
(103%)
63
(22%)
Phenylalanine (mg)
(%RDI)
114
(13%)
1086
(124%)
185
(21%)
Tyrosine (mg)
(%RDI)
63
(7%)
1207
(138%)
83
(9%)
Valine (mg)
(%RDI)
137
(8%)
1461
(80%)
185
(10%)
Arginine (mg)1501716340
Histidine (mg)
(%RDI)
40
(6%)
711
(102%)
127
(18%)
Alanine (mg)1371649183
Aspartic acid (mg)1872708353
Glutamic acid (mg)1903902580
Glycine (mg)1121274216
Proline (mg)96979240
Serine (mg)601059176
Hydroxyproline (mg)~~~
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