Comparing Nutrients in 300 calories Boiled Garden Cress VS Cauliflower

Weight per 300 calories

• Boiled Garden Cress: 1304g
• Cauliflower: 1200g

Both foods have similar energy densities which is very low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Boiled Garden Cress or Cauliflower?

Macros Ratio

	Protein	Fat	Carbs
Boiled Garden Cress	27%	19%	54%
Cauliflower	26%	8%	66%

Macro Nutrients

	Boiled Garden Cress	Cauliflower	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	8.07% 7.83g	3.46% 3.36g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	4.88% 1.56g	32g per day for Men 19-50 years
Omega 3	53% 0.85g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	9.97% 1.7g	1.13% 0.19g	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	46% 59.6g	130g per day for Men 19-50 years
Sugars	56% 40.6g	31.6% 23g	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	16% 11.6g	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	% 11.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	24% 9.13g	63% 24g	38g per day for Men 19-50 years
Protein	44.3% 24.8g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Boiled Garden Cress	Cauliflower	Recommended Dietary Allowance
Vitamin A	336% 3026μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65.2% 0.78mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	161% 2.1mg	55.4% 0.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.2% 10.4mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.5% 2.13mg	160% 8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.05mg	170% 2.2mg	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	171% 684μg	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	643% 578mg	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	6.4% 0.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4167% 5001μg	155% 186μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Garden Cress	Cauliflower	Recommended Dietary Allowance
Calcium	79.6% 796mg	26.4% 264mg	1000mg per day for Men 19-50 years
Copper	165% 1.5mg	52% 0.47mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.3% 12μg	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	63% 5.04mg	8mg per day for Men 19-50 years
Magnesium	80.7% 339mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	211% 4.85mg	81% 1.86mg	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	75.4% 528mg	700mg per day for Men 19-50 years
Potassium	135% 4604mg	106% 3588mg	3400mg per day for Men 19-50 years
Selenium	21.3% 11.7μg	13% 7.2μg	55μg per day for Men 19-50 years
Sodium	6.96% 104mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	17.8% 1.96mg	29.5% 3.24mg	11mg per day for Men 19-50 years
Water	32.6% 1207g	30% 1105g	3700g per day for Men 19-50 years

Boiled Garden Cress VS Cauliflower Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Garden Cress or Cauliflower?

Lets compare vitamin content per 300 calories of Boiled Garden Cress vs Cauliflower:

• 300 calories of Boiled Garden Cress have more Vitamin A, 1.3 times more Vitamin B1, 2.9 times more Vitamin B2, 1.7 times more Vitamin B3, 6.8 times more Vitamin E and 26.9 times more Vitamin K than Cauliflower.
• While 300 kcal of Raw Cauliflower contain 3.8 times more Vitamin B5, 1.4 times more Vitamin B9 and 1.9 times more Vitamin C than Boiled and Drained Garden Cress.
• Both Boiled Garden Cress and Cauliflower provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Cauliflower have insufficient amounts of Vitamin A
• Both Boiled and Drained Garden Cress as well as Raw Cauliflower have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Garden Cress vs Cauliflower:

• 300 calories of Boiled Garden Cress have 3 times more Calcium, 3.2 times more Copper, 2.1 times more Iron, 1.9 times more Magnesium, 2.6 times more Manganese, 1.3 times more Potassium and 1.6 times more Selenium than Cauliflower.
• While 300 kcal of Raw Cauliflower contain 3.5 times more Sodium and 1.7 times more Zinc than Boiled and Drained Garden Cress.
• Both Boiled Garden Cress and Cauliflower contain similar levels of Phosphorus and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Garden Cress have 2.3 times more Fat, 4.7 times more Omega 3, 8.8 times more Omega 6 and 1.8 times more Sugars than Cauliflower.
• While 300 kcal of Raw Cauliflower contain 2.6 times more Fiber than Boiled and Drained Garden Cress.
• Both Boiled Garden Cress and Cauliflower offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Cauliflower provide inadequate amounts of Omega 6