Comparing Nutrients in 300 calories Boiled Garden Cress with Salt VS Boiled Eggplant with Salt

Weight per 300 calories

• Boiled Garden Cress with Salt: 1304g
• Boiled Eggplant with Salt: 909g

Boiled and Drained Eggplant with Salt has 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.

Discover which food has more nutrients per 300 calories - Boiled Garden Cress with Salt or Boiled Eggplant with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Garden Cress with Salt	27%	19%	54%
Boiled Eggplant with Salt	9%	5%	86%

Macro Nutrients

	Boiled Garden Cress with Salt	Boiled Eggplant 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	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	53% 0.85g	8.52% 0.14g	1.6g per day for Men 19-50 years
Omega 6	9.97% 1.7g	4.17% 0.71g	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	57% 74g	130g per day for Men 19-50 years
Sugars	56% 40.6g	40% 29g	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	60% 22.7g	38g per day for Men 19-50 years
Protein	44.3% 24.8g	13.5% 7.55g	56g per day for Men 19-50 years

Vitamins

	Boiled Garden Cress with Salt	Boiled Eggplant with Salt	Recommended Dietary Allowance
Vitamin A	336% 3026μg	2.02% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65.2% 0.78mg	57.6% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	161% 2.1mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.2% 10.4mg	34% 5.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.5% 2.13mg	13.6% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.05mg	60% 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	121% 483μg	32% 127μg	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	13% 12mg	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	25% 3.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4167% 5001μg	22% 26.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Garden Cress with Salt	Boiled Eggplant with Salt	Recommended Dietary Allowance
Calcium	79.6% 796mg	5.45% 54.5mg	1000mg per day for Men 19-50 years
Copper	165% 1.5mg	59.6% 0.54mg	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	28.4% 2.27mg	8mg per day for Men 19-50 years
Magnesium	80.7% 339mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	211% 4.85mg	44.7% 1.03mg	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	19.5% 136mg	700mg per day for Men 19-50 years
Potassium	135% 4604mg	33% 1118mg	3400mg per day for Men 19-50 years
Selenium	21.3% 11.7μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	212% 3183mg	145% 2173mg	1500mg per day for Men 19-50 years
Zinc	17.8% 1.96mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	32.6% 1207g	22% 815g	3700g per day for Men 19-50 years

Boiled Garden Cress With Salt VS Boiled Eggplant With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Garden Cress with Salt or Boiled Eggplant with Salt?

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

• 300 calories of Boiled Garden Cress with Salt have 166.4 times more Vitamin A, 11.5 times more Vitamin B2, 1.9 times more Vitamin B3, 3.1 times more Vitamin B5, 2.6 times more Vitamin B6, 3.8 times more Vitamin B9, 25.4 times more Vitamin C, 1.7 times more Vitamin E and 189.7 times more Vitamin K than Boiled Eggplant with Salt.
• Both Boiled Garden Cress with Salt and Boiled Eggplant with Salt provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Boiled Eggplant with Salt have insufficient amounts of Vitamin A
• Both Boiled and Drained Garden Cress with Salt as well as Boiled and Drained Eggplant with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Boiled Garden Cress with Salt have 14.6 times more Calcium, 2.8 times more Copper, 4.6 times more Iron, 3.4 times more Magnesium, 4.7 times more Manganese, 4.6 times more Phosphorus, 4.1 times more Potassium, 12.9 times more Selenium, 1.5 times more Sodium, 1.8 times more Zinc and 1.5 times more Water than Boiled Eggplant with Salt.
• 300 calories of Boiled Eggplant with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Garden Cress with Salt have 3.7 times more Fat, 6.2 times more Omega 3, 2.4 times more Omega 6, 1.4 times more Sugars and 3.3 times more Protein than Boiled Eggplant with Salt.
• While 300 kcal of Boiled and Drained Eggplant with Salt contain 1.5 times more Carbohydrate and 2.5 times more Fiber than Boiled and Drained Garden Cress with Salt.
• Both Boiled Garden Cress with Salt and Boiled Eggplant with Salt offer comparable quantities of Energy per 300 calories.
• 300 calories of Boiled Eggplant with Salt provide inadequate amounts of Omega 6