Comparing Nutrients in 300 calories Garden CressVS Boiled Garden Cress

Weight per 300 calories

Garden Cress

938g

Boiled Garden Cress

1304g

Garden Cress have 1.4 times more energy per 100g than Boiled Garden Cress. It has low energy density when compared to other foods. Boiled and Drained Garden Cress having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Garden Cress

27%

16%

57%

Boiled Garden Cress

27%

19%

54%

300 kcal ▼

Macro Nutrients

Garden Cressvs Boiled Garden Cress

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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6.77%6.56g

Fat

8.07%7.83g

6.56 gvs7.83 g

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

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0.67%0.22g

Saturated Fat

0.82%0.26g

0.22 gvs0.26 g

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

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44.5%0.71g

Omega 3

53%0.85g

0.71 gvs0.85 g

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

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8.4%1.43g

Omega 6

9.97%1.7g

1.43 gvs1.7 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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39.7%51.6g

Carbohydrate

38%49.6g

51.6 gvs49.6 g

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

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57%41.3g

Sugars

56%40.6g

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

41.3 gvs40.6 g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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27%10.3g

Fiber

24%9.13g

10.3 gvs9.13 g

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

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43.5%24.4g

Protein

44.3%24.8g

24.4 gvs24.8 g

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

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Vitamins

Garden Cressvs Boiled Garden Cress

360%3244μg

Vitamin A

336%3026μg

RAE, retinol activity equivalents

3244 μgvs3026 μg

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

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62.5%0.75mg

Vitamin B1

65.2%0.78mg

Thiamine

0.75 mgvs0.78 mg

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

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188%2.44mg

Vitamin B2

161%2.1mg

Riboflavin

2.44 mgvs2.1 mg

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

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58.6%9.38mg

Vitamin B3

65.2%10.4mg

Niacin, nicotinic acid, niacinamide

9.38 mgvs10.4 mg

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

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45.4%2.27mg

Vitamin B5

42.5%2.13mg

Pantothenic acid

2.27 mgvs2.13 mg

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

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178%2.3mg

Vitamin B6

158%2.05mg

Pyridoxine

2.3 mgvs2.05 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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188%750μg

Vitamin B9

121%483μg

Folates and Folic Acid

750 μgvs483 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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719%647mg

Vitamin C

333%300mg

Ascorbic acid

647 mgvs300 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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43.8%6.56mg

Vitamin E

43.5%6.52mg

Tocopherols and Tocotrienols

6.56 mgvs6.52 mg

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

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4234%5080μg

Vitamin K

4167%5001μg

Phytomenadione or phylloquinone

5080 μgvs5001 μg

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

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Minerals

Garden Cressvs Boiled Garden Cress

76%759mg

Calcium

79.6%796mg

759 mgvs796 mg

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

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177%1.6mg

Copper

165%1.5mg

1.6 mgvs1.5 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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152%12mg

Iron

130%10.4mg

12 mgvs10.4 mg

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

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85%356mg

Magnesium

80.7%339mg

356 mgvs339 mg

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

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225%5.2mg

Manganese

211%4.85mg

5.2 mgvs4.85 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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102%713mg

Phosphorus

89.4%626mg

713 mgvs626 mg

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

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167%5681mg

Potassium

135%4604mg

5681 mgvs4604 mg

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

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15.3%8.44μg

Selenium

21.3%11.7μg

8.44 μgvs11.7 μg

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

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8.75%131mg

Sodium

6.96%104mg

131 mgvs104 mg

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

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19.6%2.16mg

Zinc

17.8%1.96mg

2.16 mgvs1.96 mg

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

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22.7%838g

Water

32.6%1207g

838 gvs1207 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 Garden Cress vs Boiled Garden Cress:

Raw Garden Cress have 1.6 times more Vitamin B9 and 2.2 times more Vitamin C than Boiled and Drained Garden Cress.
Both Raw Garden Cress and Boiled and Drained Garden Cress have similar amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin E and Vitamin K per 300 kcal.
Both Raw Garden Cress as well as Boiled and Drained Garden Cress have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

Raw Garden Cress have 1.2 times more Potassium and 1.3 times more Sodium than Boiled and Drained Garden Cress.
While Boiled and Drained Garden Cress contain 1.4 times more Selenium and 1.4 times more Water than Raw Garden Cress.
Both Raw Garden Cress and Boiled and Drained Garden Cress have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Both Raw Garden Cress and Boiled and Drained Garden Cress have similar amounts of Energy, Fat, Omega 3, Omega 6, Carbohydrate, Sugars, Fiber and Protein per 300 kcal.
Both Raw Garden Cress as well as Boiled and Drained Garden Cress have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Garden CressVS CucumberBoiled Garden CressVS Cucumber

Compare Foods

Comparing Nutrients in 300 calories Garden CressVS Boiled Garden Cress

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: