Comparing Nutrients in 5 ounces Garden CressVS Boiled Garden Cress

Macros Ratio

Protein Fat Carbs

Garden Cress

27%

16%

57%

Boiled Garden Cress

27%

19%

54%

5 oz ▼

Macro Nutrients

Garden Cressvs Boiled Garden Cress

1.56%45.4kcal

Energy

1.12%32.6kcal

45.4 kcalvs32.6 kcal

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

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1.02%0.99g

Fat

0.88%0.85g

0.99 gvs0.85 g

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

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0.1%0.033g

Saturated Fat

0.089%0.028g

0.033 gvs0.028 g

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

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6.73%0.11g

Omega 3

5.76%0.092g

0.11 gvs0.092 g

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

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1.27%0.22g

Omega 6

1.1%0.18g

0.22 gvs0.18 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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6%7.8g

Carbohydrate

4.14%5.4g

7.8 gvs5.4 g

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

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8.6%6.24g

Sugars

6.1%4.4g

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

6.24 gvs4.4 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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4.1%1.56g

Fiber

2.6%0.99g

1.56 gvs0.99 g

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

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6.6%3.7g

Protein

4.8%2.7g

3.7 gvs2.7 g

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

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Vitamins

Garden Cressvs Boiled Garden Cress

54.5%490μg

Vitamin A

36.5%329μg

RAE, retinol activity equivalents

490 μgvs329 μg

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

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9.45%0.11mg

Vitamin B1

7.1%0.085mg

Thiamine

0.11 mgvs0.085 mg

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

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28.3%0.37mg

Vitamin B2

17.4%0.23mg

Riboflavin

0.37 mgvs0.23 mg

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

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8.86%1.4mg

Vitamin B3

7.1%1.13mg

Niacin, nicotinic acid, niacinamide

1.4 mgvs1.13 mg

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

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6.86%0.34mg

Vitamin B5

4.62%0.23mg

Pantothenic acid

0.34 mgvs0.23 mg

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

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27%0.35mg

Vitamin B6

17%0.22mg

Pyridoxine

0.35 mgvs0.22 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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28.3%113μg

Vitamin B9

13%52.4μg

Folates and Folic Acid

113 μgvs52.4 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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109%98mg

Vitamin C

36.2%32.6mg

Ascorbic acid

98 mgvs32.6 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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6.6%0.99mg

Vitamin E

4.72%0.71mg

Tocopherols and Tocotrienols

0.99 mgvs0.71 mg

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

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640%768μg

Vitamin K

453%543μg

Phytomenadione or phylloquinone

768 μgvs543 μg

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

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Minerals

Garden Cressvs Boiled Garden Cress

11.5%115mg

Calcium

8.65%86.5mg

115 mgvs86.5 mg

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

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26.8%0.24mg

Copper

18%0.16mg

0.24 mgvs0.16 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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23%1.84mg

Iron

14%1.13mg

1.84 mgvs1.13 mg

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

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13%54mg

Magnesium

8.77%37mg

54 mgvs37 mg

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

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34%0.78mg

Manganese

23%0.53mg

0.78 mgvs0.53 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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15.4%108mg

Phosphorus

9.7%68mg

108 mgvs68 mg

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

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25.3%859mg

Potassium

14.7%500mg

859 mgvs500 mg

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

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2.3%1.28μg

Selenium

2.3%1.28μg

1.28 μgvs1.28 μg

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

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1.32%20mg

Sodium

0.76%11.3mg

20 mgvs11.3 mg

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

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2.96%0.33mg

Zinc

1.93%0.21mg

0.33 mgvs0.21 mg

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

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3.42%127g

Water

3.54%131g

127 gvs131 g

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

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

Raw Garden Cress have 1.5 times more Vitamin A, 1.3 times more Vitamin B1, 1.6 times more Vitamin B2, 1.3 times more Vitamin B3, 1.5 times more Vitamin B5, 1.6 times more Vitamin B6, 2.2 times more Vitamin B9, 3 times more Vitamin C, 1.4 times more Vitamin E and 1.4 times more Vitamin K than Boiled and Drained Garden Cress.
Both Raw Garden Cress 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 Garden Cress vs Boiled Garden Cress:

Raw Garden Cress have 1.3 times more Calcium, 1.5 times more Copper, 1.6 times more Iron, 1.5 times more Magnesium, 1.5 times more Manganese, 1.6 times more Phosphorus, 1.7 times more Potassium and 1.5 times more Zinc than Boiled and Drained Garden Cress.
Both Raw Garden Cress and Boiled and Drained Garden Cress have similar amounts of Selenium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Raw Garden Cress have 1.4 times more Energy, 1.4 times more Carbohydrate, 1.4 times more Sugars, 1.6 times more Fiber and 1.4 times more Protein than Boiled and Drained Garden Cress.
Both Raw Garden Cress and Boiled and Drained Garden Cress have similar amounts of Omega 3 per 5 oz.
Both Raw Garden Cress 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:

Garden CressVS CucumberBoiled Garden CressVS Cucumber

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Comparing Nutrients in 5 ounces Garden CressVS Boiled Garden Cress

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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