Comparing Nutrients in 300 calories Boiled Garden CressVS Cucumber

Weight per 300 calories

Boiled Garden Cress

1304g

Cucumber

2000g

Boiled Garden Cress have 1.5 times more energy per 100g than Cucumber. It has very low energy density when compared to other foods. Raw Whole Cucumber having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Boiled Garden Cress

27%

19%

54%

Cucumber

14%

81%

300 kcal ▼

Macro Nutrients

Boiled Garden Cressvs 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

2.27%2.2g

7.83 gvs2.2 g

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

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0.82%0.26g

Saturated Fat

2.3%0.74g

0.26 gvs0.74 g

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

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53%0.85g

Omega 3

6.25%0.1g

0.85 gvs0.1 g

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

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9.97%1.7g

Omega 6

3.3%0.56g

1.7 gvs0.56 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

56%72.6g

49.6 gvs72.6 g

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

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56%40.6g

Sugars

46%33.4g

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

40.6 gvs33.4 g

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

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Fructose

24%17.4g

≤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 gvs17.4 g

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

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Glucose

%15g

NA gvs15 g

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

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Sucrose

%0.6g

NA gvs0.6 g

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

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24%9.13g

Fiber

26.3%10g

9.13 gvs10 g

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

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44.3%24.8g

Protein

23.2%13g

24.8 gvs13 g

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

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Vitamins

Boiled Garden Cressvs Cucumber

336%3026μg

Vitamin A

11%100μg

RAE, retinol activity equivalents

3026 μgvs100 μg

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

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65.2%0.78mg

Vitamin B1

45%0.54mg

Thiamine

0.78 mgvs0.54 mg

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

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161%2.1mg

Vitamin B2

50.8%0.66mg

Riboflavin

2.1 mgvs0.66 mg

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

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65.2%10.4mg

Vitamin B3

12.3%1.96mg

Niacin, nicotinic acid, niacinamide

10.4 mgvs1.96 mg

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

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42.5%2.13mg

Vitamin B5

104%5.2mg

Pantothenic acid

2.13 mgvs5.2 mg

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

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158%2.05mg

Vitamin B6

61.5%0.8mg

Pyridoxine

2.05 mgvs0.8 mg

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

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Vitamin B7

64%19.2μg

Biotin

NA μgvs19.2 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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121%483μg

Vitamin B9

35%140μg

Folates and Folic Acid

483 μgvs140 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

62.2%56mg

Ascorbic acid

300 mgvs56 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

4%0.6mg

Tocopherols and Tocotrienols

6.52 mgvs0.6 mg

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

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4167%5001μg

Vitamin K

273%328μg

Phytomenadione or phylloquinone

5001 μgvs328 μg

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

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Minerals

Boiled Garden Cressvs Cucumber

79.6%796mg

Calcium

32%320mg

796 mgvs320 mg

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

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165%1.5mg

Copper

91%0.82mg

1.5 mgvs0.82 mg

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

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Fluoride

0.65%26μg

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

NA μgvs26 μg

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

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130%10.4mg

Iron

70%5.6mg

10.4 mgvs5.6 mg

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

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80.7%339mg

Magnesium

62%260mg

339 mgvs260 mg

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

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211%4.85mg

Manganese

68.7%1.58mg

4.85 mgvs1.58 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

165%74.4μg

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvs74.4 μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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89.4%626mg

Phosphorus

68.6%480mg

626 mgvs480 mg

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

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135%4604mg

Potassium

86.5%2940mg

4604 mgvs2940 mg

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

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21.3%11.7μg

Selenium

11%6μg

11.7 μgvs6 μg

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

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6.96%104mg

Sodium

2.67%40mg

104 mgvs40 mg

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

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17.8%1.96mg

Zinc

36.4%4mg

1.96 mgvs4 mg

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

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32.6%1207g

Water

51.5%1905g

1207 gvs1905 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 Cucumber:

Boiled and Drained Garden Cress have 30.3 times more Vitamin A, 1.4 times more Vitamin B1, 3.2 times more Vitamin B2, 5.3 times more Vitamin B3, 2.6 times more Vitamin B6, 3.4 times more Vitamin B9, 5.4 times more Vitamin C, 10.9 times more Vitamin E and 15.2 times more Vitamin K than Raw Whole Cucumber.
While Raw Whole Cucumber contains 2.4 times more Vitamin B5 than Boiled and Drained Garden Cress.
Both Boiled and Drained Garden Cress as well as Raw Whole Cucumber have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

Boiled and Drained Garden Cress have 2.5 times more Calcium, 1.8 times more Copper, 1.9 times more Iron, 1.3 times more Magnesium, 3.1 times more Manganese, 1.3 times more Phosphorus, 1.6 times more Potassium, 2 times more Selenium and 2.6 times more Sodium than Raw Whole Cucumber.
While Raw Whole Cucumber contains 2 times more Zinc and 1.6 times more Water than Boiled and Drained Garden Cress.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Garden Cress have 3.6 times more Fat, 8.5 times more Omega 3, 3 times more Omega 6, 1.2 times more Sugars and 1.9 times more Protein than Raw Whole Cucumber.
While Raw Whole Cucumber contains 1.5 times more Carbohydrate than Boiled and Drained Garden Cress.
Both Boiled and Drained Garden Cress and Raw Whole Cucumber have similar amounts of Energy and Fiber per 300 kcal.
Both Boiled and Drained Garden Cress as well as Raw Whole Cucumber have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled Garden CressVS Peeled CucumberCucumberVS Peeled Cucumber

Compare Foods

Comparing Nutrients in 300 calories Boiled Garden CressVS Cucumber

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: