Comparing Nutrients in 300 calories Garden CressVS Almonds

Weight per 300 calories

Garden Cress

938g

Almonds

51.8g

Almonds have 18.1 times more energy per unit of mass than Raw Garden Cress, which is very high in comparison to other foods. Garden Cress having low energy density.

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

Macros Ratio

Protein Fat Carbs

Garden Cress

27%

16%

57%

Almonds

14%

72%

14%

300 kcal ▼

Macro Nutrients

Garden Cressvs Almonds

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

Find Vegetables rich in Energy

6.77%6.56g

Fat

26.7%26g

6.56 gvs26 g

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

Find Vegetables rich in Fat

0.67%0.22g

Saturated Fat

6.16%1.97g

0.22 gvs1.97 g

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

Find Vegetables rich in Saturated Fat

44.5%0.71g

Omega 3

0.097%0.002g

0.71 gvs0.002 g

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

Find Vegetables rich in Omega 3

8.4%1.43g

Omega 6

37.6%6.4g

1.43 gvs6.4 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol

39.7%51.6g

Carbohydrate

8.6%11g

51.6 gvs11 g

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

Find Vegetables rich in Carbohydrate

57%41.3g

Sugars

3.1%2.25g

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

41.3 gvs2.25 g

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

Find Vegetables rich in Sugars

Fructose

0.079%0.057g

≤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 gvs0.057 g

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

Find Vegetables rich in Fructose

Glucose

%0.088g

NA gvs0.088 g

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

Find Vegetables rich in Glucose

Sucrose

%2.05g

NA gvs2.05 g

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

Find Vegetables rich in Sucrose

27%10.3g

Fiber

17%6.48g

10.3 gvs6.48 g

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

Find Vegetables rich in Fiber

43.5%24.4g

Protein

19.6%11g

24.4 gvs11 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Garden Cressvs Almonds

360%3244μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

3244 μgvs0 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

62.5%0.75mg

Vitamin B1

8.85%0.11mg

Thiamine

0.75 mgvs0.11 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

188%2.44mg

Vitamin B2

45.4%0.59mg

Riboflavin

2.44 mgvs0.59 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

58.6%9.38mg

Vitamin B3

11.7%1.87mg

Niacin, nicotinic acid, niacinamide

9.38 mgvs1.87 mg

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

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

45.4%2.27mg

Vitamin B5

4.9%0.24mg

Pantothenic acid

2.27 mgvs0.24 mg

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

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

178%2.3mg

Vitamin B6

5.46%0.071mg

Pyridoxine

2.3 mgvs0.071 mg

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

Find Vegetables rich in Vitamin B6

Vitamin B7

98%29.5μg

Biotin

NA μgvs29.5 μg

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

Find Vegetables rich in Vitamin B7

188%750μg

Vitamin B9

5.7%22.8μg

Folates and Folic Acid

750 μgvs22.8 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

719%647mg

Vitamin C

0%0mg

Ascorbic acid

647 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

43.8%6.56mg

Vitamin E

88.5%13.3mg

Tocopherols and Tocotrienols

6.56 mgvs13.3 mg

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

Find Vegetables rich in Vitamin E

4234%5080μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

5080 μgvs0 μg

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

Find Vegetables rich in Vitamin K

Minerals

Garden Cressvs Almonds

76%759mg

Calcium

14%139mg

759 mgvs139 mg

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

Find Vegetables rich in Calcium

177%1.6mg

Copper

59.4%0.53mg

1.6 mgvs0.53 mg

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

Find Vegetables rich in Copper

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 .

Find Vegetables rich in Fluoride

152%12mg

Iron

24%1.92mg

12 mgvs1.92 mg

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

Find Vegetables rich in Iron

85%356mg

Magnesium

33.3%140mg

356 mgvs140 mg

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

Find Vegetables rich in Magnesium

225%5.2mg

Manganese

49%1.13mg

5.2 mgvs1.13 mg

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

Find Vegetables rich in Manganese

Molybdenum

52%23.5μg

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

NA μgvs23.5 μg

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

Find Vegetables rich in Molybdenum

102%713mg

Phosphorus

35.6%249mg

713 mgvs249 mg

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

Find Vegetables rich in Phosphorus

167%5681mg

Potassium

11%380mg

5681 mgvs380 mg

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

Find Vegetables rich in Potassium

15.3%8.44μg

Selenium

3.86%2.12μg

8.44 μgvs2.12 μg

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

Find Vegetables rich in Selenium

8.75%131mg

Sodium

0.035%0.52mg

131 mgvs0.52 mg

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

Find Vegetables rich in Sodium

19.6%2.16mg

Zinc

14.7%1.6mg

2.16 mgvs1.6 mg

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

Find Vegetables rich in Zinc

22.7%838g

Water

0.062%2.3g

838 gvs2.3 g

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

Find Vegetables rich in Water

Lets compare vitamin content per 300 calories of Garden Cress vs Almonds:

Raw Garden Cress have more Vitamin A, 7.1 times more Vitamin B1, 4.1 times more Vitamin B2, 5 times more Vitamin B3, 9.3 times more Vitamin B5, 32.6 times more Vitamin B6, 32.9 times more Vitamin B9, more Vitamin C and more Vitamin K than Almonds.
While Almonds contain 2 times more Vitamin E than Raw Garden Cress.
Both Raw Garden Cress as well as Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Garden Cress vs Almonds:

Raw Garden Cress have 5.4 times more Calcium, 3 times more Copper, 6.3 times more Iron, 2.5 times more Magnesium, 4.6 times more Manganese, 2.9 times more Phosphorus, 15 times more Potassium, 4 times more Selenium, 253.3 times more Sodium, 1.3 times more Zinc and 366.8 times more Water than Almonds.

Comparison of macro-nutrients per 300 calories:

Raw Garden Cress have 458.4 times more Omega 3, 4.6 times more Carbohydrate, 18.3 times more Sugars, 1.6 times more Fiber and 2.2 times more Protein than Almonds.
While Almonds contain 3.9 times more Fat, 9.1 times more Saturated Fat and 4.5 times more Omega 6 than Raw Garden Cress.
Both Raw Garden Cress and Almonds have similar amounts of Energy per 300 kcal.
Both Raw Garden Cress as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Garden CressVS Boiled Garden CressAlmondsVS Boiled Garden CressGarden CressVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 300 calories Garden CressVS Almonds

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: