Comparing Nutrients in 14 ounces Garden Cress VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Garden Cress	27%	16%	57%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Garden Cress	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	4.38% 127kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	2.86% 2.78g	7.4% 7.2g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.091g	2.07% 0.66g	32g per day for Men 19-50 years
Omega 3	19% 0.3g	NA	1.6g per day for Men 19-50 years
Omega 6	3.55% 0.6g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.8% 22g	80% 104g	130g per day for Men 19-50 years
Sugars	24% 17.5g	3.78% 2.74g	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	11.5% 4.37g	27% 10.3g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Garden Cress	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	153% 1373μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.4% 1.03mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.2% 0.96mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.4% 0.98mg	NA	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	79.4% 318μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	304% 274mg	7.5% 6.75mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	18.5% 2.78mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1792% 2151μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garden Cress	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	32% 321mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	75% 0.67mg	NA	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	64.5% 5.16mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	36% 151mg	NA	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	NA	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	43% 302mg	NA	700mg per day for Men 19-50 years
Potassium	70.7% 2405mg	52.5% 1786mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	NA	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	79% 1183mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	NA	11mg per day for Men 19-50 years
Water	9.6% 355g	7.3% 270g	3700g per day for Men 19-50 years

Nutrient Comparison: Garden Cress VS Frozen Roasted Potatoes with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Garden Cress versus 14 oz of Frozen Roasted Potatoes with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Garden Cress vs Frozen Roasted Potatoes with Salt:

• 14 ounces of Garden Cress have 40.6 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 14 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 14 ounces for Garden Cress vs Frozen Roasted Potatoes with Salt:

• 14 ounces of Garden Cress have 5.4 times more Calcium, 2.6 times more Iron, 1.3 times more Potassium and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 14 oz of Frozen Roasted Potatoes with Salt contain 21.3 times more Sodium than Raw Garden Cress.
• 14 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Garden Cress have 6.4 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 14 oz of Frozen Roasted Potatoes with Salt contain 4 times more Energy, 4.8 times more Carbohydrate and 2.4 times more Fiber than Raw Garden Cress.
• Both Garden Cress and Frozen Roasted Potatoes with Salt offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Garden Cress provide inadequate amounts of Energy