Comparing Nutrients in 1 kilogram Garden Cress VS Dried Acorns

Macros Ratio

	Protein	Fat	Carbs
Garden Cress	27%	16%	57%
Dried Acorns	6%	53%	41%

Macro Nutrients

	Garden Cress	Dried Acorns	Recommended Dietary Allowance
Energy	11% 320kcal	176% 5090kcal	2900kcal per day for Men 19-50 years
Fat	7.2% 7g	324% 314g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	128% 41g	32g per day for Men 19-50 years
Omega 3	47.5% 0.76g	NA	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.52g	356% 60.5g	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	413% 537g	130g per day for Men 19-50 years
Sugars	60.7% 44g	NA	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	29% 11g	NA	38g per day for Men 19-50 years
Protein	46.4% 26g	145% 81g	56g per day for Men 19-50 years

Vitamins

	Garden Cress	Dried Acorns	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	124% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	200% 2.6mg	118% 1.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.5% 10mg	150% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	188% 9.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	190% 2.47mg	535% 6.95mg	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	288% 1150μg	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	0% 0mg	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	46.7% 7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4516% 5419μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garden Cress	Dried Acorns	Recommended Dietary Allowance
Calcium	81% 810mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	189% 1.7mg	909% 8.2mg	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	163% 13mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	195% 820mg	420mg per day for Men 19-50 years
Manganese	240% 5.53mg	593% 13.6mg	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	147% 1030mg	700mg per day for Men 19-50 years
Potassium	178% 6060mg	209% 7090mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	NA	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	24% 894g	1.37% 50.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Garden Cress VS Dried Acorns per 1 kg

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

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

• 1 kilogram of Garden Cress has more Vitamin A, 1.7 times more Vitamin B2 and more Vitamin C than Dried Acorns.
• While 1 kg of Dried Acorns contains 1.9 times more Vitamin B1, 2.4 times more Vitamin B3, 3.9 times more Vitamin B5, 2.8 times more Vitamin B6 and 1.4 times more Vitamin B9 than Raw Garden Cress.
• 1 kilogram of Dried Acorns have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Garden Cress as well as Dried Acorns have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Garden Cress vs Dried Acorns:

• 1 kilogram of Garden Cress has 1.5 times more Calcium, 1.3 times more Iron and 17.7 times more Water than Dried Acorns.
• While 1 kg of Dried Acorns contains 4.8 times more Copper, 2.2 times more Magnesium, 2.5 times more Manganese, 1.4 times more Phosphorus and 2.9 times more Zinc than Raw Garden Cress.
• Both Garden Cress and Dried Acorns contain similar levels of Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dried Acorns contains 15.9 times more Energy, 44.9 times more Fat, 177.6 times more Saturated Fat, 39.8 times more Omega 6, 9.8 times more Carbohydrate and 3.1 times more Protein than Raw Garden Cress.
• 1 kilogram of Garden Cress provide inadequate amounts of Energy and Omega 6