Comparing Nutrients in 1 kilogram Boiled Garden Cress with Salt VS Boiled Dandelion Greens with Salt

Macros Ratio

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

Macro Nutrients

	Boiled Garden Cress with Salt	Boiled Dandelion Greens with Salt	Recommended Dietary Allowance
Energy	7.93% 230kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	NA	32g per day for Men 19-50 years
Omega 3	40.6% 0.65g	NA	1.6g per day for Men 19-50 years
Omega 6	7.65% 1.3g	NA	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	49.2% 64g	130g per day for Men 19-50 years
Sugars	43% 31g	22.3% 16g	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	18.4% 7g	76.3% 29g	38g per day for Men 19-50 years
Protein	34% 19g	35.7% 20g	56g per day for Men 19-50 years

Vitamins

	Boiled Garden Cress with Salt	Boiled Dandelion Greens with Salt	Recommended Dietary Allowance
Vitamin A	258% 2320μg	808% 7270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	123% 1.6mg	135% 1.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8mg	32% 5.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	123% 1.6mg	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	32.5% 130μg	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	200% 180mg	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	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3195% 3834μg	2991% 3589μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Garden Cress with Salt	Boiled Dandelion Greens with Salt	Recommended Dietary Allowance
Calcium	61% 610mg	140% 1400mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	128% 1.15mg	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	225% 18mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	162% 3.72mg	100% 2.3mg	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	60% 420mg	700mg per day for Men 19-50 years
Potassium	104% 3530mg	68.2% 2320mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	163% 2440mg	187% 2800mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	25% 925g	24.3% 898g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Garden Cress with Salt vs Boiled Dandelion Greens with Salt:

• Boiled and Drained Garden Cress with Salt 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 with Salt.
• While Boiled and Drained Dandelion Greens with Salt contain 3.1 times more Vitamin A and 2.2 times more Vitamin B1 than Boiled and Drained Garden Cress with Salt.
• Both Boiled and Drained Garden Cress with Salt and Boiled and Drained Dandelion Greens with Salt have similar amounts of Vitamin B2, Vitamin B6, Vitamin E and Vitamin K per 1 kg.
• Both Boiled and Drained Garden Cress with Salt as well as Boiled and Drained Dandelion Greens with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Garden Cress with Salt vs Boiled Dandelion Greens with Salt:

• Boiled and Drained Garden Cress with Salt have 1.6 times more Manganese, 1.5 times more Potassium and 3 times more Selenium than Boiled and Drained Dandelion Greens with Salt.
• While Boiled and Drained Dandelion Greens with Salt contain 2.3 times more Calcium, 2.3 times more Iron and 1.9 times more Zinc than Boiled and Drained Garden Cress with Salt.
• Both Boiled and Drained Garden Cress with Salt and Boiled and Drained Dandelion Greens with Salt have similar amounts of Copper, Magnesium, Phosphorus, Sodium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Garden Cress with Salt have 1.9 times more Sugars than Boiled and Drained Dandelion Greens with Salt.
• While Boiled and Drained Dandelion Greens with Salt contain 1.4 times more Energy, 1.7 times more Carbohydrate and 4.1 times more Fiber than Boiled and Drained Garden Cress with Salt.
• Both Boiled and Drained Garden Cress with Salt and Boiled and Drained Dandelion Greens with Salt have similar amounts of Protein per 1 kg.
• Both Boiled and Drained Garden Cress with Salt as well as Boiled and Drained Dandelion Greens with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.