Comparing Nutrients in 1 pound Boiled Garden Cress VS Navel Oranges

Macros Ratio

	Protein	Fat	Carbs
Boiled Garden Cress	27%	19%	54%
Navel Oranges	7%	2%	91%

Macro Nutrients

	Boiled Garden Cress	Navel Oranges	Recommended Dietary Allowance
Energy	3.6% 104kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	0.7% 0.68g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.091g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	18.4% 0.29g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	3.47% 0.59g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.3% 17.2g	43.8% 57g	130g per day for Men 19-50 years
Sugars	19.5% 14g	53% 38.6g	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	14% 10.2g	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	% 8.94g	g per day for Men 19-50 years
Sucrose	NA	% 19.4g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	26.3% 9.98g	38g per day for Men 19-50 years
Protein	15.4% 8.6g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Boiled Garden Cress	Navel Oranges	Recommended Dietary Allowance
Vitamin A	117% 1052μg	6.05% 54.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	25.7% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	12% 1.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.8% 0.74mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.8% 0.71mg	27.6% 0.36mg	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	42% 168μg	38.6% 154μg	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	116% 104mg	298% 268mg	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	15% 2.27mg	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1449% 1739μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Garden Cress	Navel Oranges	Recommended Dietary Allowance
Calcium	27.7% 277mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	19.7% 0.18mg	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	45.4% 3.63mg	7.37% 0.59mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	73.4% 1.7mg	5.7% 0.13mg	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	31% 218mg	15% 104mg	700mg per day for Men 19-50 years
Potassium	47% 1601mg	22% 753mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	3.3% 0.36mg	11mg per day for Men 19-50 years
Water	11.3% 420g	10.5% 390g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Garden Cress vs Navel Oranges:

• Boiled and Drained Garden Cress have 19.3 times more Vitamin A, 3.1 times more Vitamin B2, 1.9 times more Vitamin B3, 2 times more Vitamin B6, 3.3 times more Vitamin E and more Vitamin K than Raw Navel Oranges.
• While Raw Navel Oranges contain 1.6 times more Vitamin B5 and 2.6 times more Vitamin C than Boiled and Drained Garden Cress.
• Both Boiled and Drained Garden Cress and Raw Navel Oranges have similar amounts of Vitamin B1 and Vitamin B9 per 1 lb.
• Both Boiled and Drained Garden Cress as well as Raw Navel Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Garden Cress vs Navel Oranges:

• Boiled and Drained Garden Cress have 1.4 times more Calcium, 2.9 times more Copper, 6.2 times more Iron, 2.4 times more Magnesium, 12.8 times more Manganese, 2.1 times more Phosphorus, 2.1 times more Potassium, more Selenium and 1.9 times more Zinc than Raw Navel Oranges.
• Both Boiled and Drained Garden Cress and Raw Navel Oranges have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Garden Cress have 7.2 times more Omega 3 and 2.1 times more Protein than Raw Navel Oranges.
• While Raw Navel Oranges contain 2.1 times more Energy, 3.3 times more Carbohydrate, 2.7 times more Sugars and 3.1 times more Fiber than Boiled and Drained Garden Cress.
• Both Boiled and Drained Garden Cress as well as Raw Navel Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.