Comparing Nutrients in 300 calories Boiled Garden Cress with Salt VS Boiled Dandelion Greens with Salt

Weight per 300 calories

• Boiled Garden Cress with Salt: 1304g
• Boiled Dandelion Greens with Salt: 909g

Boiled and Drained Dandelion Greens with Salt have 1.4 times more energy per unit of mass than Boiled and Drained Garden Cress with Salt, which is low in comparison to other foods. Boiled Garden Cress with Salt having very low energy density.

Which food has more nutrients per 300 calories - Boiled Garden Cress with Salt or Boiled Dandelion Greens with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Garden Cress with Salt	27%	19%	54%
Boiled Dandelion Greens with Salt	21%	14%	65%

Macro Nutrients

	Boiled Garden Cress with Salt	Boiled Dandelion Greens with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	8.07% 7.83g	5.62% 5.45g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	NA	32g per day for Men 19-50 years
Omega 3	53% 0.85g	NA	1.6g per day for Men 19-50 years
Omega 6	9.97% 1.7g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38% 49.6g	44.8% 58g	130g per day for Men 19-50 years
Sugars	56% 40.6g	20.3% 14.7g	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	24% 9.13g	69.4% 26.4g	38g per day for Men 19-50 years
Protein	44.3% 24.8g	32.5% 18g	56g per day for Men 19-50 years

Vitamins

	Boiled Garden Cress with Salt	Boiled Dandelion Greens with Salt	Recommended Dietary Allowance
Vitamin A	336% 3026μg	734% 6609μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65.2% 0.78mg	98% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	161% 2.1mg	122% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.2% 10.4mg	29.2% 4.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.5% 2.13mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.05mg	112% 1.45mg	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	121% 483μg	29.5% 118μg	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	333% 300mg	182% 164mg	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	43.5% 6.52mg	36.4% 5.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4167% 5001μg	2719% 3263μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Garden Cress with Salt	Boiled Dandelion Greens with Salt	Recommended Dietary Allowance
Calcium	79.6% 796mg	127% 1273mg	1000mg per day for Men 19-50 years
Copper	165% 1.5mg	116% 1.05mg	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	130% 10.4mg	205% 16.4mg	8mg per day for Men 19-50 years
Magnesium	80.7% 339mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	211% 4.85mg	91% 2.1mg	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	89.4% 626mg	54.5% 382mg	700mg per day for Men 19-50 years
Potassium	135% 4604mg	62% 2109mg	3400mg per day for Men 19-50 years
Selenium	21.3% 11.7μg	4.96% 2.73μg	55μg per day for Men 19-50 years
Sodium	212% 3183mg	170% 2545mg	1500mg per day for Men 19-50 years
Zinc	17.8% 1.96mg	23% 2.55mg	11mg per day for Men 19-50 years
Water	32.6% 1207g	22% 816g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Garden Cress with Salt vs Boiled Dandelion Greens with Salt:

• Boiled and Drained Garden Cress with Salt have 1.3 times more Vitamin B2, 2.2 times more Vitamin B3, 4.1 times more Vitamin B5, 1.4 times more Vitamin B6, 4.1 times more Vitamin B9, 1.8 times more Vitamin C and 1.5 times more Vitamin K than Boiled and Drained Dandelion Greens with Salt.
• While Boiled and Drained Dandelion Greens with Salt contain 2.2 times more Vitamin A and 1.5 times more Vitamin B1 than Boiled and Drained Garden Cress with Salt.
• Both Boiled and Drained Garden Cress with Salt and Boiled and Drained Dandelion Greens with Salt have similar amounts of Vitamin E per 300 kcal.
• Both Boiled and Drained Garden Cress with Salt as well as Boiled and Drained Dandelion Greens with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Garden Cress with Salt vs Boiled Dandelion Greens with Salt:

• Boiled and Drained Garden Cress with Salt have 1.4 times more Copper, 1.6 times more Magnesium, 2.3 times more Manganese, 1.6 times more Phosphorus, 2.2 times more Potassium, 4.3 times more Selenium, 1.3 times more Sodium and 1.5 times more Water than Boiled and Drained Dandelion Greens with Salt.
• While Boiled and Drained Dandelion Greens with Salt contain 1.6 times more Calcium, 1.6 times more Iron and 1.3 times more Zinc than Boiled and Drained Garden Cress with Salt.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Garden Cress with Salt have 1.4 times more Fat, 2.8 times more Sugars and 1.4 times more Protein than Boiled and Drained Dandelion Greens with Salt.
• While Boiled and Drained Dandelion Greens with Salt contain 2.9 times more Fiber than Boiled and Drained Garden Cress with Salt.
• Both Boiled and Drained Garden Cress with Salt and Boiled and Drained Dandelion Greens with Salt have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Boiled and Drained Garden Cress with Salt as well as Boiled and Drained Dandelion Greens with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.