Comparing Nutrients in 500 calories Boiled Garden CressVS Valencia Oranges

Weight per 500 calories

Boiled Garden Cress

2174g

Valencia Oranges

1020g

Raw Valencia Oranges have 2.1 times more energy per unit of mass than Boiled and Drained Garden Cress, which is low in comparison to other foods. Boiled Garden Cress having very low energy density.

Which food has more nutrients per 500 calories - Boiled Garden Cress or Valencia Oranges?

Macros Ratio

Protein Fat Carbs

Boiled Garden Cress

27%

19%

54%

Valencia Oranges

87%

500 kcal ▼

Macro Nutrients

Boiled Garden Cressvs Valencia Oranges

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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13.4%13g

Fat

3.16%3.06g

13 gvs3.06 g

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

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1.36%0.43g

Saturated Fat

1.1%0.36g

0.43 gvs0.36 g

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

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88.3%1.4g

Omega 3

10.2%0.16g

1.4 gvs0.16 g

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

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16.6%2.83g

Omega 6

2.64%0.45g

2.83 gvs0.45 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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63.5%82.6g

Carbohydrate

93%121g

82.6 gvs121 g

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

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93%67.6g

Sugars

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

67.6 gvsNA 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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40%15.2g

Fiber

67%25.5g

15.2 gvs25.5 g

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

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73.8%41.3g

Protein

19%10.6g

41.3 gvs10.6 g

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

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Vitamins

Boiled Garden Cressvs Valencia Oranges

560%5043μg

Vitamin A

13.6%122μg

RAE, retinol activity equivalents

5043 μgvs122 μg

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

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109%1.3mg

Vitamin B1

74%0.89mg

Thiamine

1.3 mgvs0.89 mg

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

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268%3.48mg

Vitamin B2

31.4%0.41mg

Riboflavin

3.48 mgvs0.41 mg

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

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109%17.4mg

Vitamin B3

17.5%2.8mg

Niacin, nicotinic acid, niacinamide

17.4 mgvs2.8 mg

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

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71%3.54mg

Vitamin B5

51%2.55mg

Pantothenic acid

3.54 mgvs2.55 mg

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

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263%3.4mg

Vitamin B6

49.5%0.64mg

Pyridoxine

3.4 mgvs0.64 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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201%804μg

Vitamin B9

99%398μg

Folates and Folic Acid

804 μgvs398 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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556%500mg

Vitamin C

550%495mg

Ascorbic acid

500 mgvs495 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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72.5%11mg

Vitamin E

Tocopherols and Tocotrienols

11 mgvsNA mg

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

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6946%8335μg

Vitamin K

Phytomenadione or phylloquinone

8335 μgvsNA μg

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

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Minerals

Boiled Garden Cressvs Valencia Oranges

133%1326mg

Calcium

41%408mg

1326 mgvs408 mg

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

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275%2.48mg

Copper

42%0.38mg

2.48 mgvs0.38 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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217%17.4mg

Iron

11.5%0.92mg

17.4 mgvs0.92 mg

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

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135%565mg

Magnesium

24.3%102mg

565 mgvs102 mg

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

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352%8.1mg

Manganese

10.2%0.23mg

8.1 mgvs0.23 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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149%1043mg

Phosphorus

24.8%173mg

1043 mgvs173 mg

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

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226%7674mg

Potassium

53.7%1827mg

7674 mgvs1827 mg

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

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35.6%19.6μg

Selenium

19.6 μgvsNA μg

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

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11.6%174mg

Sodium

0%0mg

174 mgvs0 mg

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

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29.6%3.26mg

Zinc

5.57%0.61mg

3.26 mgvs0.61 mg

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

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54.3%2011g

Water

24%881g

2011 gvs881 g

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

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Lets compare vitamin content per 500 calories of Boiled Garden Cress vs Valencia Oranges:

Boiled and Drained Garden Cress have 41.2 times more Vitamin A, 1.5 times more Vitamin B1, 8.5 times more Vitamin B2, 6.2 times more Vitamin B3, 1.4 times more Vitamin B5, 5.3 times more Vitamin B6 and 2 times more Vitamin B9 than Raw Valencia Oranges.
Both Boiled and Drained Garden Cress and Raw Valencia Oranges have similar amounts of Vitamin C per 500 kcal.
Both Boiled and Drained Garden Cress as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Garden Cress vs Valencia Oranges:

Boiled and Drained Garden Cress have 3.2 times more Calcium, 6.6 times more Copper, 18.9 times more Iron, 5.5 times more Magnesium, 34.5 times more Manganese, 6 times more Phosphorus, 4.2 times more Potassium, more Sodium, 5.3 times more Zinc and 2.3 times more Water than Raw Valencia Oranges.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Garden Cress have 4.3 times more Fat, 8.7 times more Omega 3, 6.3 times more Omega 6 and 3.9 times more Protein than Raw Valencia Oranges.
While Raw Valencia Oranges contain 1.5 times more Carbohydrate and 1.7 times more Fiber than Boiled and Drained Garden Cress.
Both Boiled and Drained Garden Cress and Raw Valencia Oranges have similar amounts of Energy per 500 kcal.
Both Boiled and Drained Garden Cress as well as Raw Valencia Oranges have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled Garden CressVS CucumberValencia OrangesVS CucumberBoiled Garden CressVS Navel OrangesValencia OrangesVS Navel Oranges

Compare Foods

Comparing Nutrients in 500 calories Boiled Garden CressVS Valencia Oranges

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Garden Cress or Valencia Oranges?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: