Comparing Nutrients in 1 pound Garden Cress VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Garden Cress	27%	16%	57%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Garden Cress	Broccoli Raab	Recommended Dietary Allowance
Energy	5% 145kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	3.27% 3.18g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	21.5% 0.34g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	4.06% 0.69g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	9.94% 13g	130g per day for Men 19-50 years
Sugars	27.5% 20g	2.38% 1.72g	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	1.06% 0.77g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	13% 5g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	21% 11.8g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Garden Cress	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	174% 1569μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.2% 0.36mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.18mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.3% 4.54mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	59.7% 0.78mg	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	91% 363μg	94% 376μg	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	348% 313mg	102% 92mg	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	21% 3.18mg	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2048% 2458μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garden Cress	Broccoli Raab	Recommended Dietary Allowance
Calcium	36.7% 367mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	85.7% 0.77mg	21% 0.19mg	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	73.7% 5.9mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	109% 2.5mg	78% 1.8mg	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	49.2% 345mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	81% 2749mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	9.5% 1.04mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	11% 406g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Garden Cress VS Broccoli Raab per 1 lb

Compare the macro and micronutrient content in 1 lb of Garden Cress versus 1 lb of Broccoli Raab to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Garden Cress vs Broccoli Raab:

• 1 pound of Garden Cress has 2.6 times more Vitamin A, 2 times more Vitamin B2, 1.4 times more Vitamin B6, 3.4 times more Vitamin C and 2.4 times more Vitamin K than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 2 times more Vitamin B1, 1.3 times more Vitamin B5 and 2.3 times more Vitamin E than Raw Garden Cress.
• Both Garden Cress and Broccoli Raab provide similar amounts of Vitamin B3 and Vitamin B9 per one pound.
• Both Raw Garden Cress as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Garden Cress vs Broccoli Raab:

• 1 pound of Garden Cress has 4 times more Copper, 1.7 times more Magnesium, 1.4 times more Manganese and 3.1 times more Potassium than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 1.3 times more Calcium, 1.6 times more Iron, 2.4 times more Sodium and 3.3 times more Zinc than Raw Garden Cress.
• Both Garden Cress and Broccoli Raab contain similar levels of Phosphorus and Water per one pound.
• Both Raw Garden Cress as well as Raw Broccoli Raab lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Garden Cress has 1.9 times more Carbohydrate and 11.6 times more Sugars than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 2.5 times more Omega 3 and 2.5 times more Fiber than Raw Garden Cress.
• Both Garden Cress and Broccoli Raab offer comparable quantities of Protein per one pound.
• Both Raw Garden Cress as well as Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in one pound.