Comparing Nutrients in 5 ounces Garden CressVS Oil Roasted Almonds

Macros Ratio

Protein Fat Carbs

Garden Cress

27%

16%

57%

Oil Roasted Almonds

13%

76%

11%

5 oz ▼

Macro Nutrients

Garden Cressvs Oil Roasted Almonds

1.56%45.4kcal

Energy

29.7%860kcal

45.4 kcalvs860 kcal

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

Find Vegetables rich in Energy

1.02%0.99g

Fat

80.6%78.2g

0.99 gvs78.2 g

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

Find Vegetables rich in Fat

0.1%0.033g

Saturated Fat

18.6%5.96g

0.033 gvs5.96 g

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

Find Vegetables rich in Saturated Fat

6.73%0.11g

Omega 3

0%0g

0.11 gvs0 g

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

Find Vegetables rich in Omega 3

1.27%0.22g

Omega 6

113%19g

0.22 gvs19 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

6%7.8g

Carbohydrate

19.3%25g

7.8 gvs25 g

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

Find Vegetables rich in Carbohydrate

8.6%6.24g

Sugars

8.9%6.45g

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

6.24 gvs6.45 g

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

Find Vegetables rich in Sugars

Fructose

0%0g

≤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 gvs0 g

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

Find Vegetables rich in Fructose

Glucose

%0.057g

NA gvs0.057 g

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

Find Vegetables rich in Glucose

Sucrose

%6.2g

NA gvs6.2 g

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

Find Vegetables rich in Sucrose

4.1%1.56g

Fiber

39%15g

1.56 gvs15 g

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

Find Vegetables rich in Fiber

6.6%3.7g

Protein

53.7%30g

3.7 gvs30 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 Oil Roasted Almonds

54.5%490μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

490 μgvs0 μg

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

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

9.45%0.11mg

Vitamin B1

11%0.13mg

Thiamine

0.11 mgvs0.13 mg

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

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

28.3%0.37mg

Vitamin B2

85%1.1mg

Riboflavin

0.37 mgvs1.1 mg

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

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

8.86%1.4mg

Vitamin B3

32.5%5.2mg

Niacin, nicotinic acid, niacinamide

1.4 mgvs5.2 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

6.86%0.34mg

Vitamin B5

6.5%0.32mg

Pantothenic acid

0.34 mgvs0.32 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

27%0.35mg

Vitamin B6

13%0.17mg

Pyridoxine

0.35 mgvs0.17 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

28.3%113μg

Vitamin B9

9.57%38.3μg

Folates and Folic Acid

113 μgvs38.3 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

109%98mg

Vitamin C

0%0mg

Ascorbic acid

98 mgvs0 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

6.6%0.99mg

Vitamin E

245%37mg

Tocopherols and Tocotrienols

0.99 mgvs37 mg

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

Find Vegetables rich in Vitamin E

640%768μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

768 μgvs0 μg

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

Find Vegetables rich in Vitamin K

Minerals

Garden Cressvs Oil Roasted Almonds

11.5%115mg

Calcium

41.2%412mg

115 mgvs412 mg

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

Find Vegetables rich in Calcium

26.8%0.24mg

Copper

150%1.35mg

0.24 mgvs1.35 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

23%1.84mg

Iron

65.2%5.2mg

1.84 mgvs5.2 mg

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

Find Vegetables rich in Iron

13%54mg

Magnesium

92%388mg

54 mgvs388 mg

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

Find Vegetables rich in Magnesium

34%0.78mg

Manganese

152%3.5mg

0.78 mgvs3.5 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

15.4%108mg

Phosphorus

94%661mg

108 mgvs661 mg

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

Find Vegetables rich in Phosphorus

25.3%859mg

Potassium

29%991mg

859 mgvs991 mg

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

Find Vegetables rich in Potassium

2.3%1.28μg

Selenium

10.6%5.8μg

1.28 μgvs5.8 μg

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

Find Vegetables rich in Selenium

1.32%20mg

Sodium

0.094%1.4mg

20 mgvs1.4 mg

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

Find Vegetables rich in Sodium

2.96%0.33mg

Zinc

39.6%4.35mg

0.33 mgvs4.35 mg

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

Find Vegetables rich in Zinc

3.42%127g

Water

0.11%3.97g

127 gvs3.97 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 Garden Cress vs Oil Roasted Almonds:

Raw Garden Cress have more Vitamin A, 2.1 times more Vitamin B6, 3 times more Vitamin B9, more Vitamin C and more Vitamin K than Oil Roasted Almonds.
While Oil Roasted Almonds contain 3 times more Vitamin B2, 3.7 times more Vitamin B3 and 37.1 times more Vitamin E than Raw Garden Cress.
Both Raw Garden Cress and Oil Roasted Almonds have similar amounts of Vitamin B1 and Vitamin B5 per 5 oz.
Both Raw Garden Cress as well as Oil Roasted Almonds have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Garden Cress vs Oil Roasted Almonds:

Raw Garden Cress have 31.9 times more Water than Oil Roasted Almonds.
While Oil Roasted Almonds contain 3.6 times more Calcium, 5.6 times more Copper, 2.8 times more Iron, 7.2 times more Magnesium, 4.4 times more Manganese, 6.1 times more Phosphorus, 4.6 times more Selenium and 13.3 times more Zinc than Raw Garden Cress.
Both Raw Garden Cress and Oil Roasted Almonds have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

Raw Garden Cress have more Omega 3 than Oil Roasted Almonds.
While Oil Roasted Almonds contain 19 times more Energy, 78.8 times more Fat, 183 times more Saturated Fat, 88.9 times more Omega 6, 3.2 times more Carbohydrate, 9.5 times more Fiber and 8.2 times more Protein than Raw Garden Cress.
Both Raw Garden Cress and Oil Roasted Almonds have similar amounts of Sugars per 5 oz.
Both Raw Garden Cress as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.

Compare more foods per 5 oz:

Garden CressVS Boiled Garden CressOil Roasted AlmondsVS Boiled Garden CressGarden CressVS Almond pasteOil Roasted AlmondsVS Almond paste

Compare Foods

Comparing Nutrients in 5 ounces Garden CressVS Oil Roasted Almonds

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 5 oz: