Comparing Nutrients in 1 pound Garden Cress VS Yardlong Bean

Macros Ratio

	Protein	Fat	Carbs
Garden Cress	27%	16%	57%
Yardlong Bean	23%	7%	70%

Macro Nutrients

	Garden Cress	Yardlong Bean	Recommended Dietary Allowance
Energy	5% 145kcal	7.35% 213kcal	2900kcal per day for Men 19-50 years
Fat	3.27% 3.18g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	21.5% 0.34g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	4.06% 0.69g	2.56% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 25g	29% 38g	130g per day for Men 19-50 years
Sugars	27.5% 20g	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	13% 5g	NA	38g per day for Men 19-50 years
Protein	21% 11.8g	22.7% 12.7g	56g per day for Men 19-50 years

Vitamins

	Garden Cress	Yardlong Bean	Recommended Dietary Allowance
Vitamin A	174% 1569μg	21.7% 195μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.2% 0.36mg	40.4% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.18mg	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.3% 4.54mg	11.6% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	5% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86% 1.12mg	8.37% 0.11mg	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	70.3% 281μg	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	95% 85.3mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2048% 2458μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garden Cress	Yardlong Bean	Recommended Dietary Allowance
Calcium	36.7% 367mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	85.7% 0.77mg	24% 0.22mg	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	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	41% 172mg	47.5% 200mg	420mg per day for Men 19-50 years
Manganese	109% 2.5mg	40.4% 0.93mg	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	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	81% 2749mg	32% 1089mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	9.5% 1.04mg	15.3% 1.68mg	11mg per day for Men 19-50 years
Water	11% 406g	10.8% 398g	3700g per day for Men 19-50 years

Nutrient Comparison: Garden Cress VS Yardlong Bean per 1 lb

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

Lets compare vitamin content per 1 pound of Garden Cress vs Yardlong Bean:

• 1 pound of Garden Cress has 8 times more Vitamin A, 2.4 times more Vitamin B2, 2.4 times more Vitamin B3, 4.4 times more Vitamin B5, 10.3 times more Vitamin B6, 1.3 times more Vitamin B9 and 3.7 times more Vitamin C than Yardlong Bean.
• While 1 lb of Raw Yardlong Bean contains 1.3 times more Vitamin B1 than Raw Garden Cress.
• 1 pound of Yardlong Bean have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Raw Garden Cress as well as Raw Yardlong Bean have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Garden Cress vs Yardlong Bean:

• 1 pound of Garden Cress has 1.6 times more Calcium, 3.5 times more Copper, 2.8 times more Iron, 2.7 times more Manganese, 1.3 times more Phosphorus and 2.5 times more Potassium than Yardlong Bean.
• While 1 lb of Raw Yardlong Bean contains 1.7 times more Selenium and 1.6 times more Zinc than Raw Garden Cress.
• Both Garden Cress and Yardlong Bean contain similar levels of Magnesium and Water per one pound.
• 1 pound of Garden Cress lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Yardlong Bean contains 1.5 times more Carbohydrate than Raw Garden Cress.
• Both Garden Cress and Yardlong Bean offer comparable quantities of Omega 3 and Protein per one pound.
• Both Raw Garden Cress as well as Raw Yardlong Bean provide inadequate amounts of Energy and Omega 6 in one pound.