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Comparing Nutrients in 1 kilogram Garden CressVS Broccoli

Macros Ratio

Protein Fat Carbs

Garden Cress
27%
16%
57%
Broccoli
27%
8%
65%
1 kg ▼

Macro Nutrients

11%320kcal
Energy
11.7%340kcal
320 kcalvs340 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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7.2%7g
Fat
3.8%3.7g
7 gvs3.7 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.72%0.23g
Saturated Fat
3.56%1.14g
0.23 gvs1.14 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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47.5%0.76g
Omega 3
39.4%0.63g
0.76 gvs0.63 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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8.94%1.52g
Omega 6
2.9%0.49g
1.52 gvs0.49 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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42.3%55g
Carbohydrate
51%66.4g
55 gvs66.4 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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60.7%44g
Sugars
23.4%17g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
44 gvs17 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
9.38%6.8g
≤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 gvs6.8 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%4.9g
NA gvs4.9 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%1g
NA gvs1 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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29%11g
Fiber
68.4%26g
11 gvs26 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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46.4%26g
Protein
50.4%28g
26 gvs28 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

384%3460μg
Vitamin A
34.4%310μg
RAE, retinol activity equivalents
3460 μgvs310 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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66.7%0.8mg
Vitamin B1
59%0.71mg
Thiamine
0.8 mgvs0.71 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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200%2.6mg
Vitamin B2
90%1.17mg
Riboflavin
2.6 mgvs1.17 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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62.5%10mg
Vitamin B3
40%6.4mg
Niacin, nicotinic acid, niacinamide
10 mgvs6.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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48.4%2.42mg
Vitamin B5
115%5.73mg
Pantothenic acid
2.42 mgvs5.73 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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190%2.47mg
Vitamin B6
135%1.75mg
Pyridoxine
2.47 mgvs1.75 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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200%800μg
Vitamin B9
158%630μg
Folates and Folic Acid
800 μgvs630 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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767%690mg
Vitamin C
991%892mg
Ascorbic acid
690 mgvs892 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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46.7%7mg
Vitamin E
52%7.8mg
Tocopherols and Tocotrienols
7 mgvs7.8 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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4516%5419μg
Vitamin K
847%1016μg
Phytomenadione or phylloquinone
5419 μgvs1016 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

81%810mg
Calcium
47%470mg
810 mgvs470 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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189%1.7mg
Copper
54.4%0.49mg
1.7 mgvs0.49 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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163%13mg
Iron
91%7.3mg
13 mgvs7.3 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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90%380mg
Magnesium
50%210mg
380 mgvs210 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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240%5.53mg
Manganese
91%2.1mg
5.53 mgvs2.1 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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109%760mg
Phosphorus
94%660mg
760 mgvs660 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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178%6060mg
Potassium
93%3160mg
6060 mgvs3160 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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16.4%9μg
Selenium
45.5%25μg
9 μgvs25 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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9.33%140mg
Sodium
22%330mg
140 mgvs330 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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21%2.3mg
Zinc
37.3%4.1mg
2.3 mgvs4.1 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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24%894g
Water
24%893g
894 gvs893 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 Garden Cress vs Broccoli:
Comparing minerals per 1 kilogram for Garden Cress vs Broccoli:
Comparison of macro-nutrients per 1 kilogram:



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