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Comparing Nutrients in 500 calories Garden CressVS Broccoli

Weight per 500 calories

Garden Cress
1563g
Broccoli
1471g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 500 calories - Garden Cress or Broccoli?

Macros Ratio

Protein Fat Carbs

Garden Cress
27%
16%
57%
Broccoli
27%
8%
65%
500 kcal ▼

Macro Nutrients

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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11.3%11g
Fat
5.6%5.44g
11 gvs5.44 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.12%0.36g
Saturated Fat
5.24%1.68g
0.36 gvs1.68 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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74.2%1.2g
Omega 3
58%0.93g
1.2 gvs0.93 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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14%2.38g
Omega 6
4.24%0.72g
2.38 gvs0.72 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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66%86g
Carbohydrate
75%98g
86 gvs98 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate
95%68.8g
Sugars
34.5%25g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
68.8 gvs25 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
13.8%10g
≤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 gvs10 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%7.2g
NA gvs7.2 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%1.47g
NA gvs1.47 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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45.2%17g
Fiber
101%38.2g
17 gvs38.2 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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72.5%40.6g
Protein
74%41.5g
40.6 gvs41.5 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

601%5406μg
Vitamin A
50.7%456μg
RAE, retinol activity equivalents
5406 μgvs456 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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104%1.25mg
Vitamin B1
87%1.04mg
Thiamine
1.25 mgvs1.04 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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313%4.06mg
Vitamin B2
132%1.72mg
Riboflavin
4.06 mgvs1.72 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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98%15.6mg
Vitamin B3
58.7%9.4mg
Niacin, nicotinic acid, niacinamide
15.6 mgvs9.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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75.6%3.8mg
Vitamin B5
169%8.43mg
Pantothenic acid
3.8 mgvs8.43 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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297%3.86mg
Vitamin B6
198%2.57mg
Pyridoxine
3.86 mgvs2.57 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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313%1250μg
Vitamin B9
232%926μg
Folates and Folic Acid
1250 μgvs926 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 .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12
1198%1078mg
Vitamin C
1458%1312mg
Ascorbic acid
1078 mgvs1312 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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73%11mg
Vitamin E
76.5%11.5mg
Tocopherols and Tocotrienols
11 mgvs11.5 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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7056%8467μg
Vitamin K
1245%1494μg
Phytomenadione or phylloquinone
8467 μgvs1494 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

127%1266mg
Calcium
69%691mg
1266 mgvs691 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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295%2.66mg
Copper
80%0.72mg
2.66 mgvs0.72 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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254%20.3mg
Iron
134%10.7mg
20.3 mgvs10.7 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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141%594mg
Magnesium
73.5%309mg
594 mgvs309 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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376%8.64mg
Manganese
134%3.1mg
8.64 mgvs3.1 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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170%1188mg
Phosphorus
139%971mg
1188 mgvs971 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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278%9469mg
Potassium
137%4647mg
9469 mgvs4647 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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25.6%14μg
Selenium
67%36.8μg
14 μgvs36.8 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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14.6%219mg
Sodium
32.4%485mg
219 mgvs485 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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32.7%3.6mg
Zinc
55%6.03mg
3.6 mgvs6.03 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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37.8%1397g
Water
35.5%1313g
1397 gvs1313 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 Garden Cress vs Broccoli:
Comparing minerals per 500 calories for Garden Cress vs Broccoli:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal: