Comparing Nutrients in 100 calories Boiled Garden Cress VS Peeled Cucumber

Weight per 100 calories

• Boiled Garden Cress: 435g
• Peeled Cucumber: 1000g

Boiled Garden Cress have 2.3 times more energy per 100g than Peeled Cucumber. It has very low energy density when compared to other foods. Raw Peeled Cucumber having very low energy density.

Which food has more nutrients per 100 calories - Boiled Garden Cress or Peeled Cucumber?

Macros Ratio

	Protein	Fat	Carbs
Boiled Garden Cress	27%	19%	54%
Peeled Cucumber	19%	12%	69%

Macro Nutrients

	Boiled Garden Cress	Peeled Cucumber	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.6g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	2.44% 0.78g	32g per day for Men 19-50 years
Omega 3	17.7% 0.28g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	3.32% 0.57g	0.59% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.7% 16.5g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	18.7% 13.5g	19% 14g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	10.3% 7.5g	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	% 6.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	8% 3.04g	18.4% 7g	38g per day for Men 19-50 years
Protein	14.8% 8.26g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Garden Cress	Peeled Cucumber	Recommended Dietary Allowance
Vitamin A	112% 1009μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.5% 0.7mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.7% 3.48mg	2.3% 0.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	48% 2.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.5% 0.68mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	40.2% 161μg	35% 140μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	111% 100mg	35.6% 32mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	14.5% 2.17mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1389% 1667μg	60% 72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Garden Cress	Peeled Cucumber	Recommended Dietary Allowance
Calcium	26.5% 265mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	55% 0.5mg	79% 0.71mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.33% 13μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	43.5% 3.48mg	27.5% 2.2mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	70.3% 1.6mg	31.7% 0.73mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	30% 209mg	30% 210mg	700mg per day for Men 19-50 years
Potassium	45% 1535mg	40% 1360mg	3400mg per day for Men 19-50 years
Selenium	7.1% 3.9μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	2.3% 34.8mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	11% 402g	26% 967g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Garden Cress vs Peeled Cucumber:

• Boiled and Drained Garden Cress have 25.2 times more Vitamin A, 2.8 times more Vitamin B2, 9.4 times more Vitamin B3, 1.3 times more Vitamin B6, 3.1 times more Vitamin C, 7.2 times more Vitamin E and 23.2 times more Vitamin K than Raw Peeled Cucumber.
• While Raw Peeled Cucumber contains 3.4 times more Vitamin B5 than Boiled and Drained Garden Cress.
• Both Boiled and Drained Garden Cress and Raw Peeled Cucumber have similar amounts of Vitamin B1 and Vitamin B9 per 100 kcal.
• Both Boiled and Drained Garden Cress as well as Raw Peeled Cucumber have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Garden Cress vs Peeled Cucumber:

• Boiled and Drained Garden Cress have 1.9 times more Calcium, 1.6 times more Iron, 2.2 times more Manganese, 3.9 times more Selenium and 1.7 times more Sodium than Raw Peeled Cucumber.
• While Raw Peeled Cucumber contains 1.4 times more Copper, 2.6 times more Zinc and 2.4 times more Water than Boiled and Drained Garden Cress.
• Both Boiled and Drained Garden Cress and Raw Peeled Cucumber have similar amounts of Magnesium, Phosphorus and Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Garden Cress have 1.6 times more Fat, 2.8 times more Omega 3, 5.7 times more Omega 6 and 1.4 times more Protein than Raw Peeled Cucumber.
• While Raw Peeled Cucumber contains 9 times more Saturated Fat, 1.3 times more Carbohydrate and 2.3 times more Fiber than Boiled and Drained Garden Cress.
• Both Boiled and Drained Garden Cress and Raw Peeled Cucumber have similar amounts of Energy and Sugars per 100 kcal.
• Both Boiled and Drained Garden Cress as well as Raw Peeled Cucumber have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.