Comparing Nutrients in 1 kilogram Garden Cress VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Garden Cress	27%	16%	57%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Garden Cress	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	11% 320kcal	43.8% 1270kcal	2900kcal per day for Men 19-50 years
Fat	7.2% 7g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	5.2% 1.67g	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	NA	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	201% 262g	130g per day for Men 19-50 years
Sugars	60.7% 44g	9.5% 6.9g	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	68.4% 26g	38g per day for Men 19-50 years
Protein	46.4% 26g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Garden Cress	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	384% 3460μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.7% 0.8mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	200% 2.6mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.5% 10mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	190% 2.47mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	767% 690mg	19% 17mg	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	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	81% 810mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	189% 1.7mg	NA	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	62.5% 5mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	NA	420mg per day for Men 19-50 years
Manganese	240% 5.53mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	178% 6060mg	132% 4500mg	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	199% 2980mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	NA	11mg per day for Men 19-50 years
Water	24% 894g	18.4% 681g	3700g per day for Men 19-50 years

Nutrient Comparison: Garden Cress VS Frozen Roasted Potatoes with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Garden Cress vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Garden Cress has 40.6 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 1 kilogram of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 1 kilogram for Garden Cress vs Frozen Roasted Potatoes with Salt:

• 1 kilogram of Garden Cress has 5.4 times more Calcium, 2.6 times more Iron, 1.3 times more Potassium and 1.3 times more Water than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 21.3 times more Sodium than Raw Garden Cress.
• 1 kilogram of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Garden Cress has 6.4 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 1 kg of Frozen Roasted Potatoes with Salt contains 4 times more Energy, 4.8 times more Carbohydrate and 2.4 times more Fiber than Raw Garden Cress.
• Both Garden Cress and Frozen Roasted Potatoes with Salt offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Garden Cress provide inadequate amounts of Energy