Comparing Nutrients in 14 ounces Boiled Garden Cress VS Boiled Dandelion Greens

Macros Ratio

	Protein	Fat	Carbs
Boiled Garden Cress	27%	19%	54%
Boiled Dandelion Greens	21%	14%	65%

Macro Nutrients

	Boiled Garden Cress	Boiled Dandelion Greens	Recommended Dietary Allowance
Energy	3.15% 91kcal	4.5% 131kcal	2900kcal per day for Men 19-50 years
Fat	2.46% 2.4g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	1.8% 0.58g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	9.43% 0.15g	1.6g per day for Men 19-50 years
Omega 6	3.04% 0.52g	5.23% 0.89g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.6% 15g	19.5% 25.4g	130g per day for Men 19-50 years
Sugars	17% 12.3g	2.74% 2g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.3% 2.78g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	13.5% 7.54g	14% 7.94g	56g per day for Men 19-50 years

Vitamins

	Boiled Garden Cress	Boiled Dandelion Greens	Recommended Dietary Allowance
Vitamin A	102% 921μg	151% 1357μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.18mg	12.8% 2.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	4.52% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	49% 0.64mg	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	36.7% 147μg	13% 51.6μg	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	101% 91mg	79.4% 71.4mg	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	13.2% 2mg	64.6% 9.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1268% 1522μg	1824% 2188μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Garden Cress	Boiled Dandelion Greens	Recommended Dietary Allowance
Calcium	24.2% 242mg	55.6% 556mg	1000mg per day for Men 19-50 years
Copper	50.3% 0.45mg	50.7% 0.46mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	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	39.7% 3.18mg	89.3% 7.14mg	8mg per day for Men 19-50 years
Magnesium	24.6% 103mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	64% 1.48mg	39.7% 0.91mg	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	27.2% 191mg	24% 167mg	700mg per day for Men 19-50 years
Potassium	41.2% 1401mg	27% 921mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	11.6% 175mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	9.92% 367g	9.63% 356g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Garden Cress vs Boiled Dandelion Greens:

• Boiled and Drained Garden Cress have 1.6 times more Vitamin B3, 2.9 times more Vitamin B5, 2.8 times more Vitamin B9 and 1.3 times more Vitamin C than Boiled and Drained Dandelion Greens.
• While Boiled and Drained Dandelion Greens contain 1.5 times more Vitamin A, 2.2 times more Vitamin B1, 4.9 times more Vitamin E and 1.4 times more Vitamin K than Boiled and Drained Garden Cress.
• Both Boiled and Drained Garden Cress and Boiled and Drained Dandelion Greens have similar amounts of Vitamin B2 and Vitamin B6 per 14 oz.
• Both Boiled and Drained Garden Cress as well as Boiled and Drained Dandelion Greens have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Garden Cress vs Boiled Dandelion Greens:

• Boiled and Drained Garden Cress have 1.6 times more Manganese, 1.5 times more Potassium and 3 times more Selenium than Boiled and Drained Dandelion Greens.
• While Boiled and Drained Dandelion Greens contain 2.3 times more Calcium, 2.3 times more Iron, 5.5 times more Sodium and 1.9 times more Zinc than Boiled and Drained Garden Cress.
• Both Boiled and Drained Garden Cress and Boiled and Drained Dandelion Greens have similar amounts of Copper, Magnesium, Phosphorus and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Garden Cress have 1.7 times more Omega 3 and 6.2 times more Sugars than Boiled and Drained Dandelion Greens.
• While Boiled and Drained Dandelion Greens contain 1.4 times more Energy, 1.7 times more Omega 6, 1.7 times more Carbohydrate and 4.1 times more Fiber than Boiled and Drained Garden Cress.
• Both Boiled and Drained Garden Cress and Boiled and Drained Dandelion Greens have similar amounts of Protein per 14 oz.
• Both Boiled and Drained Garden Cress as well as Boiled and Drained Dandelion Greens have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.