Comparing Nutrients in 5 ounces BroccoliVS Boiled Garden Cress

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Boiled Garden Cress

27%

19%

54%

5 oz ▼

Macro Nutrients

Broccolivs Boiled Garden Cress

1.66%48kcal

Energy

1.12%32.6kcal

48 kcalvs32.6 kcal

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

Find Vegetables rich in Energy

0.54%0.52g

Fat

0.88%0.85g

0.52 gvs0.85 g

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

Find Vegetables rich in Fat

0.5%0.16g

Saturated Fat

0.089%0.028g

0.16 gvs0.028 g

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

Find Vegetables rich in Saturated Fat

5.6%0.089g

Omega 3

5.76%0.092g

0.089 gvs0.092 g

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

Find Vegetables rich in Omega 3

0.41%0.069g

Omega 6

1.1%0.18g

0.069 gvs0.18 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

7.24%9.4g

Carbohydrate

4.14%5.4g

9.4 gvs5.4 g

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

Find Vegetables rich in Carbohydrate

3.32%2.4g

Sugars

6.1%4.4g

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

2.4 gvs4.4 g

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

Find Vegetables rich in Sugars

1.33%0.96g

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]

0.96 gvsNA g

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

Find Vegetables rich in Fructose

%0.69g

Glucose

0.69 gvsNA g

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

Find Vegetables rich in Glucose

%0.14g

Sucrose

0.14 gvsNA g

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

Find Vegetables rich in Sucrose

9.7%3.7g

Fiber

2.6%0.99g

3.7 gvs0.99 g

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

Find Vegetables rich in Fiber

7.14%4g

Protein

4.8%2.7g

4 gvs2.7 g

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

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Broccolivs Boiled Garden Cress

4.9%44μg

Vitamin A

36.5%329μg

RAE, retinol activity equivalents

44 μgvs329 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

8.4%0.1mg

Vitamin B1

7.1%0.085mg

Thiamine

0.1 mgvs0.085 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

12.8%0.17mg

Vitamin B2

17.4%0.23mg

Riboflavin

0.17 mgvs0.23 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

5.66%0.91mg

Vitamin B3

7.1%1.13mg

Niacin, nicotinic acid, niacinamide

0.91 mgvs1.13 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

16.2%0.81mg

Vitamin B5

4.62%0.23mg

Pantothenic acid

0.81 mgvs0.23 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

19%0.25mg

Vitamin B6

17%0.22mg

Pyridoxine

0.25 mgvs0.22 mg

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

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

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

Find Vegetables rich in Vitamin B7

22.3%89.3μg

Vitamin B9

13%52.4μg

Folates and Folic Acid

89.3 μgvs52.4 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

140%126mg

Vitamin C

36.2%32.6mg

Ascorbic acid

126 mgvs32.6 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

7.37%1.1mg

Vitamin E

4.72%0.71mg

Tocopherols and Tocotrienols

1.1 mgvs0.71 mg

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

Find Vegetables rich in Vitamin E

120%144μg

Vitamin K

453%543μg

Phytomenadione or phylloquinone

144 μgvs543 μg

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

Find Vegetables rich in Vitamin K

Minerals

Broccolivs Boiled Garden Cress

6.66%66.6mg

Calcium

8.65%86.5mg

66.6 mgvs86.5 mg

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

Find Vegetables rich in Calcium

7.7%0.069mg

Copper

18%0.16mg

0.069 mgvs0.16 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

13%1.03mg

Iron

14%1.13mg

1.03 mgvs1.13 mg

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

Find Vegetables rich in Iron

7.1%29.8mg

Magnesium

8.77%37mg

29.8 mgvs37 mg

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

Find Vegetables rich in Magnesium

13%0.3mg

Manganese

23%0.53mg

0.3 mgvs0.53 mg

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

Find Vegetables rich in Manganese

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 .

Find Vegetables rich in Molybdenum

13.4%94mg

Phosphorus

9.7%68mg

94 mgvs68 mg

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

Find Vegetables rich in Phosphorus

13%448mg

Potassium

14.7%500mg

448 mgvs500 mg

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

Find Vegetables rich in Potassium

6.44%3.54μg

Selenium

2.3%1.28μg

3.54 μgvs1.28 μg

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

Find Vegetables rich in Selenium

3.1%46.8mg

Sodium

0.76%11.3mg

46.8 mgvs11.3 mg

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

Find Vegetables rich in Sodium

5.3%0.58mg

Zinc

1.93%0.21mg

0.58 mgvs0.21 mg

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

Find Vegetables rich in Zinc

3.42%127g

Water

3.54%131g

127 gvs131 g

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

Find Vegetables rich in Water

Lets compare vitamin content per 5 ounces of Broccoli vs Boiled Garden Cress:

Raw Broccoli has 3.5 times more Vitamin B5, 1.7 times more Vitamin B9, 3.9 times more Vitamin C and 1.6 times more Vitamin E than Boiled and Drained Garden Cress.
While Boiled and Drained Garden Cress contain 7.5 times more Vitamin A, 1.4 times more Vitamin B2, 1.3 times more Vitamin B3 and 3.8 times more Vitamin K than Raw Broccoli.
Both Raw Broccoli and Boiled and Drained Garden Cress have similar amounts of Vitamin B1 and Vitamin B6 per 5 oz.
Both Raw Broccoli as well as Boiled and Drained Garden Cress have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Broccoli vs Boiled Garden Cress:

Raw Broccoli has 1.4 times more Phosphorus, 2.8 times more Selenium, 4.1 times more Sodium and 2.7 times more Zinc than Boiled and Drained Garden Cress.
While Boiled and Drained Garden Cress contain 1.3 times more Calcium, 2.3 times more Copper and 1.8 times more Manganese than Raw Broccoli.
Both Raw Broccoli and Boiled and Drained Garden Cress have similar amounts of Iron, Magnesium, Potassium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Raw Broccoli has 1.5 times more Energy, 1.7 times more Carbohydrate, 3.7 times more Fiber and 1.5 times more Protein than Boiled and Drained Garden Cress.
While Boiled and Drained Garden Cress contain 1.8 times more Sugars than Raw Broccoli.
Both Raw Broccoli and Boiled and Drained Garden Cress have similar amounts of Omega 3 per 5 oz.
Both Raw Broccoli as well as Boiled and Drained Garden Cress have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

BroccoliVS Boiled BroccoliBoiled Garden CressVS Boiled BroccoliBroccoliVS CucumberBoiled Garden CressVS Cucumber

Compare Foods

Comparing Nutrients in 5 ounces BroccoliVS Boiled Garden Cress

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 5 oz: