Comparing Nutrients in 1 kilogram Garden Cress VS Cauliflower

Macros Ratio

	Protein	Fat	Carbs
Garden Cress	27%	16%	57%
Cauliflower	26%	8%	66%

Macro Nutrients

	Garden Cress	Cauliflower	Recommended Dietary Allowance
Energy	11% 320kcal	8.62% 250kcal	2900kcal per day for Men 19-50 years
Fat	7.2% 7g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	4.06% 1.3g	32g per day for Men 19-50 years
Omega 3	47.5% 0.76g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.52g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.3% 55g	38.2% 49.7g	130g per day for Men 19-50 years
Sugars	60.7% 44g	26.3% 19g	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	13.4% 9.7g	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	% 9.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	29% 11g	52.6% 20g	38g per day for Men 19-50 years
Protein	46.4% 26g	34.3% 19g	56g per day for Men 19-50 years

Vitamins

	Garden Cress	Cauliflower	Recommended Dietary Allowance
Vitamin A	384% 3460μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.7% 0.8mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	200% 2.6mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.5% 10mg	31.7% 5.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	133% 6.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	190% 2.47mg	142% 1.84mg	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	200% 800μg	143% 570μg	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	767% 690mg	536% 482mg	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	46.7% 7mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4516% 5419μg	129% 155μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garden Cress	Cauliflower	Recommended Dietary Allowance
Calcium	81% 810mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	189% 1.7mg	43.3% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 10μg	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	163% 13mg	52.5% 4.2mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	240% 5.53mg	67.4% 1.55mg	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	109% 760mg	63% 440mg	700mg per day for Men 19-50 years
Potassium	178% 6060mg	88% 2990mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	20% 300mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	24% 894g	25% 921g	3700g per day for Men 19-50 years

Nutrient Comparison: Garden Cress VS Cauliflower per 1 kg

Compare the macro and micronutrient content in 1 kg of Garden Cress versus 1 kg of Cauliflower to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Garden Cress vs Cauliflower:

• 1 kilogram of Garden Cress has more Vitamin A, 1.6 times more Vitamin B1, 4.3 times more Vitamin B2, 2 times more Vitamin B3, 1.3 times more Vitamin B6, 1.4 times more Vitamin B9, 1.4 times more Vitamin C, 8.8 times more Vitamin E and 35 times more Vitamin K than Cauliflower.
• While 1 kg of Raw Cauliflower contains 2.8 times more Vitamin B5 than Raw Garden Cress.
• 1 kilogram of Cauliflower have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Garden Cress as well as Raw Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Garden Cress vs Cauliflower:

• 1 kilogram of Garden Cress has 3.7 times more Calcium, 4.4 times more Copper, 3.1 times more Iron, 2.5 times more Magnesium, 3.6 times more Manganese, 1.7 times more Phosphorus and 2 times more Potassium than Cauliflower.
• While 1 kg of Raw Cauliflower contains 2.1 times more Sodium than Raw Garden Cress.
• Both Garden Cress and Cauliflower contain similar levels of Zinc and Water per one kilogram.
• Both Raw Garden Cress as well as Raw Cauliflower lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Garden Cress has 5.1 times more Omega 3, 2.3 times more Sugars and 1.4 times more Protein than Cauliflower.
• While 1 kg of Raw Cauliflower contains 1.8 times more Fiber than Raw Garden Cress.
• Both Garden Cress and Cauliflower offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Cauliflower provide inadequate amounts of Omega 3
• Both Raw Garden Cress as well as Raw Cauliflower provide inadequate amounts of Energy and Omega 6 in one kilogram.