Comparing Nutrients in 1 kilogram Boiled Garden Cress with Salt VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Boiled Garden Cress with Salt	27%	19%	54%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Boiled Garden Cress with Salt	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	7.93% 230kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	40.6% 0.65g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	7.65% 1.3g	1.82% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.2% 38g	24% 31g	130g per day for Men 19-50 years
Sugars	43% 31g	8.55% 6.2g	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	3.3% 2.4g	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	% 2.3g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	18.4% 7g	73.7% 28g	38g per day for Men 19-50 years
Protein	34% 19g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Garden Cress with Salt	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	258% 2320μg	252% 2270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	141% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	123% 1.6mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	89.6% 4.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	169% 2.2mg	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	93% 370μg	178% 710μg	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	256% 230mg	411% 370mg	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	33.3% 5mg	169% 25.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3195% 3834μg	2133% 2560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Garden Cress with Salt	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	61% 610mg	118% 1180mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	83.3% 0.75mg	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	100% 8mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	162% 3.72mg	165% 3.8mg	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	68.6% 480mg	117% 820mg	700mg per day for Men 19-50 years
Potassium	104% 3530mg	101% 3430mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	23.6% 13μg	55μg per day for Men 19-50 years
Sodium	163% 2440mg	37.3% 560mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	25% 925g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Garden Cress with Salt VS Cooked Broccoli Raab per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Garden Cress with Salt versus 1 kg of Cooked Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Garden Cress with Salt vs Cooked Broccoli Raab:

• 1 kilogram of Boiled Garden Cress with Salt has 1.5 times more Vitamin K than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 2.8 times more Vitamin B1, 2.5 times more Vitamin B3, 2.7 times more Vitamin B5, 1.4 times more Vitamin B6, 1.9 times more Vitamin B9, 1.6 times more Vitamin C and 5.1 times more Vitamin E than Boiled and Drained Garden Cress with Salt.
• Both Boiled Garden Cress with Salt and Cooked Broccoli Raab provide similar amounts of Vitamin A and Vitamin B2 per one kilogram.
• Both Boiled and Drained Garden Cress with Salt as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Garden Cress with Salt vs Cooked Broccoli Raab:

• 1 kilogram of Boiled Garden Cress with Salt has 1.5 times more Copper and 4.4 times more Sodium than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 1.9 times more Calcium, 1.6 times more Iron, 1.7 times more Phosphorus, 1.4 times more Selenium and 3.6 times more Zinc than Boiled and Drained Garden Cress with Salt.
• Both Boiled Garden Cress with Salt and Cooked Broccoli Raab contain similar levels of Magnesium, Manganese, Potassium and Water per one kilogram.
• 1 kilogram of Boiled Garden Cress with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Garden Cress with Salt has 1.2 times more Carbohydrate and 5 times more Sugars than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 3.1 times more Omega 3, 4 times more Fiber and 2 times more Protein than Boiled and Drained Garden Cress with Salt.
• 1 kilogram of Boiled Garden Cress with Salt provide inadequate amounts of Fiber
• Both Boiled and Drained Garden Cress with Salt as well as Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6 in one kilogram.