Comparing Nutrients in 1 kilogram Garden Cress VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Garden Cress	27%	16%	57%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Garden Cress	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	11% 320kcal	213% 6190kcal	2900kcal per day for Men 19-50 years
Fat	7.2% 7g	586% 568g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	186% 59.5g	32g per day for Men 19-50 years
Omega 3	47.5% 0.76g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.52g	2199% 374g	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	158% 206g	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	303% 115g	38g per day for Men 19-50 years
Protein	46.4% 26g	307% 172g	56g per day for Men 19-50 years

Vitamins

	Garden Cress	Toasted Sunflower Seeds	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	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	200% 2.6mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.5% 10mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	1412% 70.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	190% 2.47mg	619% 8.05mg	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	595% 2380μg	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	15.6% 14mg	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	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	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	81% 810mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	189% 1.7mg	2038% 18.3mg	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	851% 68mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	240% 5.53mg	919% 21mg	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	1654% 11580mg	700mg per day for Men 19-50 years
Potassium	178% 6060mg	144% 4910mg	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	2% 30mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	482% 53mg	11mg per day for Men 19-50 years
Water	24% 894g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Garden Cress VS Toasted Sunflower Seeds per 1 kg

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

Lets compare vitamin content per 1 kilogram of Garden Cress vs Toasted Sunflower Seeds:

• 1 kilogram of Garden Cress has more Vitamin A and 49.3 times more Vitamin C than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 4.1 times more Vitamin B1, 4.2 times more Vitamin B3, 29.2 times more Vitamin B5, 3.3 times more Vitamin B6 and 3 times more Vitamin B9 than Raw Garden Cress.
• Both Garden Cress and Toasted Sunflower Seeds provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Toasted Sunflower Seeds have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Garden Cress as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Garden Cress vs Toasted Sunflower Seeds:

• 1 kilogram of Garden Cress has 1.4 times more Calcium, 1.2 times more Potassium and 89.4 times more Water than Toasted Sunflower Seeds.
• While 1 kg of Toasted Sunflower Seed Kernels no Salt contains 10.8 times more Copper, 5.2 times more Iron, 3.4 times more Magnesium, 3.8 times more Manganese, 15.2 times more Phosphorus and 23 times more Zinc than Raw Garden Cress.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Toasted Sunflower Seed Kernels no Salt contains 19.3 times more Energy, 81.1 times more Fat, 258.8 times more Saturated Fat, 246 times more Omega 6, 3.7 times more Carbohydrate, 10.5 times more Fiber and 6.6 times more Protein than Raw Garden Cress.
• Both Garden Cress and Toasted Sunflower Seeds offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of Garden Cress provide inadequate amounts of Energy and Omega 6