Comparing Nutrients in 1 pound Garden Cress VS Baked Potato Flesh

Macros Ratio

	Protein	Fat	Carbs
Garden Cress	27%	16%	57%
Baked Potato Flesh	8%	1%	91%

Macro Nutrients

	Garden Cress	Baked Potato Flesh	Recommended Dietary Allowance
Energy	5% 145kcal	14.5% 422kcal	2900kcal per day for Men 19-50 years
Fat	3.27% 3.18g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	21.5% 0.34g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	4.06% 0.69g	0.85% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	75% 98g	130g per day for Men 19-50 years
Sugars	27.5% 20g	10.6% 7.7g	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	13% 5g	18% 6.8g	38g per day for Men 19-50 years
Protein	21% 11.8g	16% 8.9g	56g per day for Men 19-50 years

Vitamins

	Garden Cress	Baked Potato Flesh	Recommended Dietary Allowance
Vitamin A	174% 1569μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.2% 0.36mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.18mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.3% 4.54mg	39.5% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	50.3% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	105% 1.37mg	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	10.2% 41μg	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	64.5% 58mg	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	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2048% 2458μg	1.13% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garden Cress	Baked Potato Flesh	Recommended Dietary Allowance
Calcium	36.7% 367mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	85.7% 0.77mg	108% 0.98mg	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	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	109% 2.5mg	31.8% 0.73mg	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	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	81% 2749mg	52% 1774mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	9.5% 1.04mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	11% 406g	9.25% 342g	3700g per day for Men 19-50 years

Nutrient Comparison: Garden Cress VS Baked Potato Flesh per 1 lb

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

Lets compare vitamin content per 1 pound of Garden Cress vs Baked Potato Flesh:

• 1 pound of Garden Cress has more Vitamin A, 12.4 times more Vitamin B2, 8.9 times more Vitamin B9, 5.4 times more Vitamin C, 17.5 times more Vitamin E and 1806.3 times more Vitamin K than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 1.3 times more Vitamin B1, 1.4 times more Vitamin B3 and 2.3 times more Vitamin B5 than Raw Garden Cress.
• Both Garden Cress and Baked Potato Flesh provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Baked Potato Flesh have insufficient amounts of Vitamin A, Vitamin B2, Vitamin E and Vitamin K
• Both Raw Garden Cress as well as Baked Potatoes Flesh no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Garden Cress vs Baked Potato Flesh:

• 1 pound of Garden Cress has 16.2 times more Calcium, 3.7 times more Iron, 1.5 times more Magnesium, 3.4 times more Manganese, 1.5 times more Phosphorus and 1.5 times more Potassium than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 1.3 times more Copper and 1.3 times more Zinc than Raw Garden Cress.
• Both Garden Cress and Baked Potato Flesh contain similar levels of Water per one pound.
• 1 pound of Baked Potato Flesh lack sufficient amounts of Calcium
• Both Raw Garden Cress as well as Baked Potatoes Flesh no Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Garden Cress has 7.6 times more Omega 3, 2.6 times more Sugars and 1.3 times more Protein than Baked Potato Flesh.
• While 1 lb of Baked Potatoes Flesh no Salt contains 2.9 times more Energy, 3.9 times more Carbohydrate and 1.4 times more Fiber than Raw Garden Cress.
• 1 pound of Garden Cress provide inadequate amounts of Energy
• 1 pound of Baked Potato Flesh provide inadequate amounts of Omega 3
• Both Raw Garden Cress as well as Baked Potatoes Flesh no Salt provide inadequate amounts of Omega 6 in one pound.