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Comparing Nutrients in 14 ounces Garden CressVS Broccoli

Macros Ratio

Protein Fat Carbs

Garden Cress
27%
16%
57%
Broccoli
27%
8%
65%
14 oz ▼

Macro Nutrients

4.38%127kcal
Energy
4.65%135kcal
127 kcalvs135 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.86%2.78g
Fat
1.5%1.47g
2.78 gvs1.47 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.29%0.091g
Saturated Fat
1.4%0.45g
0.091 gvs0.45 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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19%0.3g
Omega 3
15.6%0.25g
0.3 gvs0.25 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.55%0.6g
Omega 6
1.14%0.19g
0.6 gvs0.19 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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16.8%22g
Carbohydrate
20.3%26.4g
22 gvs26.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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24%17.5g
Sugars
9.3%6.75g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
17.5 gvs6.75 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
3.72%2.7g
≤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 gvs2.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%1.94g
NA gvs1.94 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.4g
NA gvs0.4 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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11.5%4.37g
Fiber
27%10.3g
4.37 gvs10.3 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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18.4%10.3g
Protein
20%11g
10.3 gvs11 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

153%1373μg
Vitamin A
13.7%123μg
RAE, retinol activity equivalents
1373 μgvs123 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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26.5%0.32mg
Vitamin B1
23.5%0.28mg
Thiamine
0.32 mgvs0.28 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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79.4%1.03mg
Vitamin B2
35.7%0.46mg
Riboflavin
1.03 mgvs0.46 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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25%3.97mg
Vitamin B3
16%2.54mg
Niacin, nicotinic acid, niacinamide
3.97 mgvs2.54 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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19.2%0.96mg
Vitamin B5
45.5%2.27mg
Pantothenic acid
0.96 mgvs2.27 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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75.4%0.98mg
Vitamin B6
53.4%0.69mg
Pyridoxine
0.98 mgvs0.69 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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79.4%318μg
Vitamin B9
62.5%250μg
Folates and Folic Acid
318 μgvs250 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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304%274mg
Vitamin C
393%354mg
Ascorbic acid
274 mgvs354 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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18.5%2.78mg
Vitamin E
20.6%3.1mg
Tocopherols and Tocotrienols
2.78 mgvs3.1 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1792%2151μg
Vitamin K
336%403μg
Phytomenadione or phylloquinone
2151 μgvs403 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

32%321mg
Calcium
18.7%187mg
321 mgvs187 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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75%0.67mg
Copper
21.6%0.19mg
0.67 mgvs0.19 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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64.5%5.16mg
Iron
36.2%2.9mg
5.16 mgvs2.9 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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36%151mg
Magnesium
20%83.3mg
151 mgvs83.3 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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95%2.2mg
Manganese
36.2%0.83mg
2.2 mgvs0.83 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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43%302mg
Phosphorus
37.4%262mg
302 mgvs262 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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70.7%2405mg
Potassium
37%1254mg
2405 mgvs1254 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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6.5%3.57μg
Selenium
18%9.92μg
3.57 μgvs9.92 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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3.7%55.6mg
Sodium
8.73%131mg
55.6 mgvs131 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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8.3%0.91mg
Zinc
14.8%1.63mg
0.91 mgvs1.63 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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9.6%355g
Water
9.58%354g
355 gvs354 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 Garden Cress vs Broccoli:
Comparing minerals per 14 ounces for Garden Cress vs Broccoli:
Comparison of macro-nutrients per 14 ounces:



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