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Comparing Nutrients in 500 calories Garden CressVS Boiled Garden Cress

Weight per 500 calories

Garden Cress
1563g
Boiled Garden Cress
2174g

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 500 calories - Garden Cress or Boiled Garden Cress?

Macros Ratio

Protein Fat Carbs

Garden Cress
27%
16%
57%
Boiled Garden Cress
27%
19%
54%
500 kcal ▼

Macro Nutrients

Garden Cressvs Boiled Garden Cress
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
13.4%13g
11 gvs13 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.12%0.36g
Saturated Fat
1.36%0.43g
0.36 gvs0.43 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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74.2%1.2g
Omega 3
88.3%1.4g
1.2 gvs1.4 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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14%2.38g
Omega 6
16.6%2.83g
2.38 gvs2.83 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
63.5%82.6g
86 gvs82.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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95%68.8g
Sugars
93%67.6g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
68.8 gvs67.6 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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

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45.2%17g
Fiber
40%15.2g
17 gvs15.2 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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72.5%40.6g
Protein
73.8%41.3g
40.6 gvs41.3 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 Boiled Garden Cress
601%5406μg
Vitamin A
560%5043μg
RAE, retinol activity equivalents
5406 μgvs5043 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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104%1.25mg
Vitamin B1
109%1.3mg
Thiamine
1.25 mgvs1.3 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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313%4.06mg
Vitamin B2
268%3.48mg
Riboflavin
4.06 mgvs3.48 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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98%15.6mg
Vitamin B3
109%17.4mg
Niacin, nicotinic acid, niacinamide
15.6 mgvs17.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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75.6%3.8mg
Vitamin B5
71%3.54mg
Pantothenic acid
3.8 mgvs3.54 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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297%3.86mg
Vitamin B6
263%3.4mg
Pyridoxine
3.86 mgvs3.4 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
201%804μg
Folates and Folic Acid
1250 μgvs804 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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1198%1078mg
Vitamin C
556%500mg
Ascorbic acid
1078 mgvs500 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
72.5%11mg
Tocopherols and Tocotrienols
11 mgvs11 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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7056%8467μg
Vitamin K
6946%8335μg
Phytomenadione or phylloquinone
8467 μgvs8335 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Garden Cressvs Boiled Garden Cress
127%1266mg
Calcium
133%1326mg
1266 mgvs1326 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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295%2.66mg
Copper
275%2.48mg
2.66 mgvs2.48 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
217%17.4mg
20.3 mgvs17.4 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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141%594mg
Magnesium
135%565mg
594 mgvs565 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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376%8.64mg
Manganese
352%8.1mg
8.64 mgvs8.1 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
149%1043mg
1188 mgvs1043 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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278%9469mg
Potassium
226%7674mg
9469 mgvs7674 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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25.6%14μg
Selenium
35.6%19.6μg
14 μgvs19.6 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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14.6%219mg
Sodium
11.6%174mg
219 mgvs174 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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32.7%3.6mg
Zinc
29.6%3.26mg
3.6 mgvs3.26 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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37.8%1397g
Water
54.3%2011g
1397 gvs2011 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 Boiled Garden Cress:
Comparing minerals per 500 calories for Garden Cress vs Boiled Garden Cress:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal:

Garden CressVS CucumberBoiled Garden CressVS Cucumber
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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