Comparing Nutrients in 1 pound BroccoliVS Boiled Garden Cress

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Boiled Garden Cress

27%

19%

54%

1 lb ▼

Macro Nutrients

Broccolivs Boiled Garden Cress

5.3%154kcal

Energy

3.6%104kcal

154 kcalvs104 kcal

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

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1.73%1.68g

Fat

2.8%2.72g

1.68 gvs2.72 g

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

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1.6%0.52g

Saturated Fat

0.28%0.091g

0.52 gvs0.091 g

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

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18%0.29g

Omega 3

18.4%0.29g

0.29 gvs0.29 g

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

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1.3%0.22g

Omega 6

3.47%0.59g

0.22 gvs0.59 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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23%30g

Carbohydrate

13.3%17.2g

30 gvs17.2 g

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

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10.6%7.7g

Sugars

19.5%14g

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

7.7 gvs14 g

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

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4.25%3.1g

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]

3.1 gvsNA g

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

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%2.22g

Glucose

2.22 gvsNA g

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

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%0.45g

Sucrose

0.45 gvsNA g

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

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31%11.8g

Fiber

8.36%3.18g

11.8 gvs3.18 g

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

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23%12.8g

Protein

15.4%8.6g

12.8 gvs8.6 g

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

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Vitamins

Broccolivs Boiled Garden Cress

15.6%141μg

Vitamin A

117%1052μg

RAE, retinol activity equivalents

141 μgvs1052 μg

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

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27%0.32mg

Vitamin B1

22.7%0.27mg

Thiamine

0.32 mgvs0.27 mg

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

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41%0.53mg

Vitamin B2

56%0.73mg

Riboflavin

0.53 mgvs0.73 mg

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

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18%2.9mg

Vitamin B3

22.7%3.63mg

Niacin, nicotinic acid, niacinamide

2.9 mgvs3.63 mg

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

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52%2.6mg

Vitamin B5

14.8%0.74mg

Pantothenic acid

2.6 mgvs0.74 mg

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

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61%0.79mg

Vitamin B6

54.8%0.71mg

Pyridoxine

0.79 mgvs0.71 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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71.4%286μg

Vitamin B9

42%168μg

Folates and Folic Acid

286 μgvs168 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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450%405mg

Vitamin C

116%104mg

Ascorbic acid

405 mgvs104 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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23.6%3.54mg

Vitamin E

15%2.27mg

Tocopherols and Tocotrienols

3.54 mgvs2.27 mg

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

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384%461μg

Vitamin K

1449%1739μg

Phytomenadione or phylloquinone

461 μgvs1739 μg

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

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Minerals

Broccolivs Boiled Garden Cress

21.3%213mg

Calcium

27.7%277mg

213 mgvs277 mg

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

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24.7%0.22mg

Copper

57.5%0.52mg

0.22 mgvs0.52 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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41.4%3.3mg

Iron

45.4%3.63mg

3.3 mgvs3.63 mg

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

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22.7%95mg

Magnesium

28%118mg

95 mgvs118 mg

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

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41.4%0.95mg

Manganese

73.4%1.7mg

0.95 mgvs1.7 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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42.8%299mg

Phosphorus

31%218mg

299 mgvs218 mg

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

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42%1433mg

Potassium

47%1601mg

1433 mgvs1601 mg

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

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20.6%11.3μg

Selenium

7.42%4.1μg

11.3 μgvs4.1 μg

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

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9.98%150mg

Sodium

2.4%36.3mg

150 mgvs36.3 mg

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

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17%1.86mg

Zinc

6.2%0.68mg

1.86 mgvs0.68 mg

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

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11%405g

Water

11.3%420g

405 gvs420 g

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

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Lets compare vitamin content per 1 pound of Broccoli vs Boiled Garden Cress:

Raw Broccoli has 3.5 times more Vitamin B5, 1.7 times more Vitamin B9, 3.9 times more Vitamin C and 1.6 times more Vitamin E than Boiled and Drained Garden Cress.
While Boiled and Drained Garden Cress contain 7.5 times more Vitamin A, 1.4 times more Vitamin B2, 1.3 times more Vitamin B3 and 3.8 times more Vitamin K than Raw Broccoli.
Both Raw Broccoli and Boiled and Drained Garden Cress have similar amounts of Vitamin B1 and Vitamin B6 per 1 lb.
Both Raw Broccoli as well as Boiled and Drained Garden Cress have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Broccoli vs Boiled Garden Cress:

Raw Broccoli has 1.4 times more Phosphorus, 2.8 times more Selenium, 4.1 times more Sodium and 2.7 times more Zinc than Boiled and Drained Garden Cress.
While Boiled and Drained Garden Cress contain 1.3 times more Calcium, 2.3 times more Copper and 1.8 times more Manganese than Raw Broccoli.
Both Raw Broccoli and Boiled and Drained Garden Cress have similar amounts of Iron, Magnesium, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

Raw Broccoli has 1.5 times more Energy, 1.7 times more Carbohydrate, 3.7 times more Fiber and 1.5 times more Protein than Boiled and Drained Garden Cress.
While Boiled and Drained Garden Cress contain 1.8 times more Sugars than Raw Broccoli.
Both Raw Broccoli and Boiled and Drained Garden Cress have similar amounts of Omega 3 per 1 lb.
Both Raw Broccoli as well as Boiled and Drained Garden Cress have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.

Compare more foods per 1 lb:

BroccoliVS Boiled BroccoliBoiled Garden CressVS Boiled BroccoliBroccoliVS CucumberBoiled Garden CressVS Cucumber

Compare Foods

Comparing Nutrients in 1 pound BroccoliVS Boiled Garden Cress

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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