Comparing Nutrients in 300 calories Boiled Garden CressVS Peeled Cucumber

Weight per 300 calories

Boiled Garden Cress

1304g

Peeled Cucumber

3000g

Boiled Garden Cress have 2.3 times more energy per 100g than Peeled Cucumber. It has very low energy density when compared to other foods. Raw Peeled Cucumber having very low energy density.

Which food has more nutrients per 300 calories - Boiled Garden Cress or Peeled Cucumber?

Macros Ratio

Protein Fat Carbs

Boiled Garden Cress

27%

19%

54%

Peeled Cucumber

19%

12%

69%

300 kcal ▼

Macro Nutrients

Boiled Garden Cressvs Peeled Cucumber

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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8.07%7.83g

Fat

4.95%4.8g

7.83 gvs4.8 g

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

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0.82%0.26g

Saturated Fat

7.3%2.34g

0.26 gvs2.34 g

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

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53%0.85g

Omega 3

18.8%0.3g

0.85 gvs0.3 g

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

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9.97%1.7g

Omega 6

1.76%0.3g

1.7 gvs0.3 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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38%49.6g

Carbohydrate

50%64.8g

49.6 gvs64.8 g

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

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56%40.6g

Sugars

57%41.4g

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

40.6 gvs41.4 g

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

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Fructose

31%22.5g

≤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 gvs22.5 g

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

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Glucose

%19g

NA gvs19 g

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

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Sucrose

%0g

NA gvs0 g

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

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24%9.13g

Fiber

55.3%21g

9.13 gvs21 g

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

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44.3%24.8g

Protein

31.6%17.7g

24.8 gvs17.7 g

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

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Vitamins

Boiled Garden Cressvs Peeled Cucumber

336%3026μg

Vitamin A

13.3%120μg

RAE, retinol activity equivalents

3026 μgvs120 μg

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

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65.2%0.78mg

Vitamin B1

77.5%0.93mg

Thiamine

0.78 mgvs0.93 mg

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

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161%2.1mg

Vitamin B2

57.7%0.75mg

Riboflavin

2.1 mgvs0.75 mg

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

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65.2%10.4mg

Vitamin B3

6.94%1.1mg

Niacin, nicotinic acid, niacinamide

10.4 mgvs1.1 mg

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

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42.5%2.13mg

Vitamin B5

144%7.2mg

Pantothenic acid

2.13 mgvs7.2 mg

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

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158%2.05mg

Vitamin B6

118%1.53mg

Pyridoxine

2.05 mgvs1.53 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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121%483μg

Vitamin B9

105%420μg

Folates and Folic Acid

483 μgvs420 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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333%300mg

Vitamin C

107%96mg

Ascorbic acid

300 mgvs96 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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43.5%6.52mg

Vitamin E

6%0.9mg

Tocopherols and Tocotrienols

6.52 mgvs0.9 mg

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

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4167%5001μg

Vitamin K

180%216μg

Phytomenadione or phylloquinone

5001 μgvs216 μg

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

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Minerals

Boiled Garden Cressvs Peeled Cucumber

79.6%796mg

Calcium

42%420mg

796 mgvs420 mg

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

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165%1.5mg

Copper

237%2.13mg

1.5 mgvs2.13 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

0.98%39μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs39 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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130%10.4mg

Iron

82.5%6.6mg

10.4 mgvs6.6 mg

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

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80.7%339mg

Magnesium

85.7%360mg

339 mgvs360 mg

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

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211%4.85mg

Manganese

95%2.2mg

4.85 mgvs2.2 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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89.4%626mg

Phosphorus

90%630mg

626 mgvs630 mg

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

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135%4604mg

Potassium

120%4080mg

4604 mgvs4080 mg

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

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21.3%11.7μg

Selenium

5.45%3μg

11.7 μgvs3 μg

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

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6.96%104mg

Sodium

4%60mg

104 mgvs60 mg

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

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17.8%1.96mg

Zinc

46.4%5.1mg

1.96 mgvs5.1 mg

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

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32.6%1207g

Water

78.4%2902g

1207 gvs2902 g

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

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Lets compare vitamin content per 300 calories of Boiled Garden Cress vs Peeled Cucumber:

Boiled and Drained Garden Cress have 25.2 times more Vitamin A, 2.8 times more Vitamin B2, 9.4 times more Vitamin B3, 1.3 times more Vitamin B6, 3.1 times more Vitamin C, 7.2 times more Vitamin E and 23.2 times more Vitamin K than Raw Peeled Cucumber.
While Raw Peeled Cucumber contains 3.4 times more Vitamin B5 than Boiled and Drained Garden Cress.
Both Boiled and Drained Garden Cress and Raw Peeled Cucumber have similar amounts of Vitamin B1 and Vitamin B9 per 300 kcal.
Both Boiled and Drained Garden Cress as well as Raw Peeled Cucumber have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Garden Cress vs Peeled Cucumber:

Boiled and Drained Garden Cress have 1.9 times more Calcium, 1.6 times more Iron, 2.2 times more Manganese, 3.9 times more Selenium and 1.7 times more Sodium than Raw Peeled Cucumber.
While Raw Peeled Cucumber contains 1.4 times more Copper, 2.6 times more Zinc and 2.4 times more Water than Boiled and Drained Garden Cress.
Both Boiled and Drained Garden Cress and Raw Peeled Cucumber have similar amounts of Magnesium, Phosphorus and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Garden Cress have 1.6 times more Fat, 2.8 times more Omega 3, 5.7 times more Omega 6 and 1.4 times more Protein than Raw Peeled Cucumber.
While Raw Peeled Cucumber contains 9 times more Saturated Fat, 1.3 times more Carbohydrate and 2.3 times more Fiber than Boiled and Drained Garden Cress.
Both Boiled and Drained Garden Cress and Raw Peeled Cucumber have similar amounts of Energy and Sugars per 300 kcal.
Both Boiled and Drained Garden Cress as well as Raw Peeled Cucumber have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled Garden CressVS CucumberPeeled CucumberVS CucumberBoiled Garden CressVS Dandelion GreensPeeled CucumberVS Dandelion Greens

Compare Foods

Comparing Nutrients in 300 calories Boiled Garden CressVS Peeled Cucumber

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Garden Cress or Peeled Cucumber?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: