Comparing Nutrients in 1 kilogram Garden Cress VS Florida Oranges

Macros Ratio

	Protein	Fat	Carbs
Garden Cress	27%	16%	57%
Florida Oranges	6%	4%	90%

Macro Nutrients

	Garden Cress	Florida Oranges	Recommended Dietary Allowance
Energy	11% 320kcal	16% 460kcal	2900kcal per day for Men 19-50 years
Fat	7.2% 7g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	47.5% 0.76g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.52g	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	42.3% 55g	88.8% 115g	130g per day for Men 19-50 years
Sugars	60.7% 44g	126% 91g	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	63% 24g	38g per day for Men 19-50 years
Protein	46.4% 26g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Garden Cress	Florida Oranges	Recommended Dietary Allowance
Vitamin A	384% 3460μg	12.2% 110μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.7% 0.8mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	200% 2.6mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.5% 10mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	190% 2.47mg	39.2% 0.51mg	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	42.5% 170μg	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	500% 450mg	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	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4516% 5419μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garden Cress	Florida Oranges	Recommended Dietary Allowance
Calcium	81% 810mg	43% 430mg	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	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	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	240% 5.53mg	10.4% 0.24mg	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	17% 120mg	700mg per day for Men 19-50 years
Potassium	178% 6060mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	9.1% 5μg	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	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	24% 894g	23.6% 871g	3700g per day for Men 19-50 years

Nutrient Comparison: Garden Cress VS Florida Oranges per 1 kg

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

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

• 1 kilogram of Garden Cress has 31.5 times more Vitamin A, 6.5 times more Vitamin B2, 2.5 times more Vitamin B3, 4.8 times more Vitamin B6, 4.7 times more Vitamin B9, 1.5 times more Vitamin C, 3.9 times more Vitamin E and more Vitamin K than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 1.3 times more Vitamin B1 than Raw Garden Cress.
• Both Garden Cress and Florida Oranges provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Florida Oranges have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Garden Cress as well as Raw Florida Oranges have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Garden Cress vs Florida Oranges:

• 1 kilogram of Garden Cress has 1.9 times more Calcium, 4.4 times more Copper, 14.4 times more Iron, 3.8 times more Magnesium, 23 times more Manganese, 6.3 times more Phosphorus, 3.6 times more Potassium and 2.9 times more Zinc than Florida Oranges.
• Both Garden Cress and Florida Oranges contain similar levels of Water per one kilogram.
• 1 kilogram of Florida Oranges lack sufficient amounts of Iron, Manganese, Phosphorus and Zinc
• Both Raw Garden Cress as well as Raw Florida Oranges lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Garden Cress has 6.9 times more Omega 3 and 3.7 times more Protein than Florida Oranges.
• While 1 kg of Raw Florida Oranges contains 2.1 times more Carbohydrate, 2.1 times more Sugars and 2.2 times more Fiber than Raw Garden Cress.
• 1 kilogram of Florida Oranges provide inadequate amounts of Omega 3 and Protein
• Both Raw Garden Cress as well as Raw Florida Oranges provide inadequate amounts of Energy and Omega 6 in one kilogram.