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Comparing Nutrients in 100 calories Boiled Garden CressVS Almonds

Weight per 100 calories

Boiled Garden Cress
435g
Almonds
17.3g

Almonds have 25.2 times more energy per unit of mass than Boiled and Drained Garden Cress, which is very high in comparison to other foods. Boiled Garden Cress having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Boiled Garden Cress
27%
19%
54%
Almonds
14%
72%
14%
100 kcal ▼

Macro Nutrients

3.45%100kcal
Energy
3.45%100kcal
100 kcalvs100 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.7%2.6g
Fat
8.9%8.62g
2.6 gvs8.62 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.27%0.087g
Saturated Fat
2.05%0.66g
0.087 gvs0.66 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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17.7%0.28g
Omega 3
0.032%0.001g
0.28 gvs0.001 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.32%0.57g
Omega 6
12.5%2.13g
0.57 gvs2.13 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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12.7%16.5g
Carbohydrate
2.86%3.72g
16.5 gvs3.72 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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18.7%13.5g
Sugars
1.04%0.75g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
13.5 gvs0.75 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0.026%0.019g
≤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 gvs0.019 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.029g
NA gvs0.029 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%0.68g
NA gvs0.68 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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8%3.04g
Fiber
5.7%2.16g
3.04 gvs2.16 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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14.8%8.26g
Protein
6.52%3.65g
8.26 gvs3.65 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

112%1009μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
1009 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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21.7%0.26mg
Vitamin B1
2.95%0.035mg
Thiamine
0.26 mgvs0.035 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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53.5%0.7mg
Vitamin B2
15%0.2mg
Riboflavin
0.7 mgvs0.2 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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21.7%3.48mg
Vitamin B3
3.9%0.62mg
Niacin, nicotinic acid, niacinamide
3.48 mgvs0.62 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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14%0.71mg
Vitamin B5
1.63%0.081mg
Pantothenic acid
0.71 mgvs0.081 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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52.5%0.68mg
Vitamin B6
1.82%0.024mg
Pyridoxine
0.68 mgvs0.024 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
33%9.84μg
Biotin
NA μgvs9.84 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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40.2%161μg
Vitamin B9
1.9%7.6μg
Folates and Folic Acid
161 μgvs7.6 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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111%100mg
Vitamin C
0%0mg
Ascorbic acid
100 mgvs0 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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14.5%2.17mg
Vitamin E
29.5%4.43mg
Tocopherols and Tocotrienols
2.17 mgvs4.43 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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1389%1667μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
1667 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

26.5%265mg
Calcium
4.65%46.5mg
265 mgvs46.5 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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55%0.5mg
Copper
19.8%0.18mg
0.5 mgvs0.18 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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43.5%3.48mg
Iron
8%0.64mg
3.48 mgvs0.64 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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27%113mg
Magnesium
11%46.6mg
113 mgvs46.6 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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70.3%1.6mg
Manganese
16.4%0.38mg
1.6 mgvs0.38 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
17.4%7.82μg
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvs7.82 μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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30%209mg
Phosphorus
12%83mg
209 mgvs83 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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45%1535mg
Potassium
3.72%127mg
1535 mgvs127 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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7.1%3.9μg
Selenium
1.3%0.71μg
3.9 μgvs0.71 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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2.3%34.8mg
Sodium
0.012%0.17mg
34.8 mgvs0.17 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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5.93%0.65mg
Zinc
4.9%0.54mg
0.65 mgvs0.54 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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11%402g
Water
0.021%0.76g
402 gvs0.76 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Boiled Garden Cress vs Almonds:
Comparing minerals per 100 calories for Boiled Garden Cress vs Almonds:
Comparison of macro-nutrients per 100 calories:



Compare more foods per 100 kcal: