Comparing Nutrients in 1 kilogram Boiled Garden Cress with Salt VS Boiled Eggplant with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Garden Cress with Salt	27%	19%	54%
Boiled Eggplant with Salt	9%	5%	86%

Macro Nutrients

	Boiled Garden Cress with Salt	Boiled Eggplant with Salt	Recommended Dietary Allowance
Energy	7.93% 230kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	2.37% 2.3g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	40.6% 0.65g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	7.65% 1.3g	4.6% 0.78g	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	62.6% 81.4g	130g per day for Men 19-50 years
Sugars	43% 31g	44% 32g	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	65.8% 25g	38g per day for Men 19-50 years
Protein	34% 19g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Garden Cress with Salt	Boiled Eggplant with Salt	Recommended Dietary Allowance
Vitamin A	258% 2320μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	63.3% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	123% 1.6mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8mg	37.5% 6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	66% 0.86mg	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	35% 140μg	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	14.4% 13mg	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	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3195% 3834μg	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Garden Cress with Salt	Boiled Eggplant with Salt	Recommended Dietary Allowance
Calcium	61% 610mg	6% 60mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	65.6% 0.59mg	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	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	162% 3.72mg	49% 1.13mg	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	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	104% 3530mg	36% 1230mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	163% 2440mg	159% 2390mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	25% 925g	24.2% 897g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Garden Cress with Salt VS Boiled Eggplant with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Garden Cress with Salt versus 1 kg of Boiled Eggplant with Salt 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 Boiled Eggplant with Salt:

• 1 kilogram of Boiled Garden Cress with Salt has 116 times more Vitamin A, 8 times more Vitamin B2, 1.3 times more Vitamin B3, 2.2 times more Vitamin B5, 1.8 times more Vitamin B6, 2.6 times more Vitamin B9, 17.7 times more Vitamin C, 1.2 times more Vitamin E and 132.2 times more Vitamin K than Boiled Eggplant with Salt.
• While 1 kg of Boiled and Drained Eggplant with Salt contains 1.3 times more Vitamin B1 than Boiled and Drained Garden Cress with Salt.
• 1 kilogram of Boiled Eggplant with Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B5 and Vitamin C
• Both Boiled and Drained Garden Cress with Salt as well as Boiled and Drained Eggplant with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled Garden Cress with Salt has 10.2 times more Calcium, 1.9 times more Copper, 3.2 times more Iron, 2.4 times more Magnesium, 3.3 times more Manganese, 3.2 times more Phosphorus and 2.9 times more Potassium than Boiled Eggplant with Salt.
• Both Boiled Garden Cress with Salt and Boiled Eggplant with Salt contain similar levels of Sodium and Water per one kilogram.
• 1 kilogram of Boiled Eggplant with Salt lack sufficient amounts of Calcium
• Both Boiled and Drained Garden Cress with Salt as well as Boiled and Drained Eggplant with Salt lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Garden Cress with Salt has 4.3 times more Omega 3 and 2.3 times more Protein than Boiled Eggplant with Salt.
• While 1 kg of Boiled and Drained Eggplant with Salt contains 2.1 times more Carbohydrate and 3.6 times more Fiber than Boiled and Drained Garden Cress with Salt.
• Both Boiled Garden Cress with Salt and Boiled Eggplant with Salt offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Boiled Garden Cress with Salt provide inadequate amounts of Fiber
• 1 kilogram of Boiled Eggplant with Salt provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Garden Cress with Salt as well as Boiled and Drained Eggplant with Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.