Comparing Nutrients in 300 calories Garden Cress VS Cassava

Weight per 300 calories

• Garden Cress: 938g
• Cassava: 188g

Raw Cassava has 5 times more energy per unit of mass than Raw Garden Cress, which is above average in comparison to other foods. Garden Cress having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Garden Cress	27%	16%	57%
Cassava	3%	2%	95%

Macro Nutrients

	Garden Cress	Cassava	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.77% 6.56g	0.54% 0.53g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.22g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	44.5% 0.71g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	8.4% 1.43g	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.7% 51.6g	55% 71.4g	130g per day for Men 19-50 years
Sugars	57% 41.3g	4.4% 3.2g	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	27% 10.3g	8.9% 3.38g	38g per day for Men 19-50 years
Protein	43.5% 24.4g	4.55% 2.55g	56g per day for Men 19-50 years

Vitamins

	Garden Cress	Cassava	Recommended Dietary Allowance
Vitamin A	360% 3244μg	0.21% 1.88μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	188% 2.44mg	6.92% 0.09mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.6% 9.38mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.4% 2.27mg	4% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	178% 2.3mg	12.7% 0.17mg	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	188% 750μg	12.7% 50.6μg	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	719% 647mg	43% 38.6mg	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	43.8% 6.56mg	2.38% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4234% 5080μg	2.97% 3.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garden Cress	Cassava	Recommended Dietary Allowance
Calcium	76% 759mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	177% 1.6mg	21% 0.19mg	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	152% 12mg	6.33% 0.51mg	8mg per day for Men 19-50 years
Magnesium	85% 356mg	9.38% 39.4mg	420mg per day for Men 19-50 years
Manganese	225% 5.2mg	31.3% 0.72mg	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	102% 713mg	7.23% 50.6mg	700mg per day for Men 19-50 years
Potassium	167% 5681mg	15% 508mg	3400mg per day for Men 19-50 years
Selenium	15.3% 8.44μg	2.4% 1.3μg	55μg per day for Men 19-50 years
Sodium	8.75% 131mg	1.75% 26.3mg	1500mg per day for Men 19-50 years
Zinc	19.6% 2.16mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	22.7% 838g	3.02% 112g	3700g per day for Men 19-50 years

Garden Cress VS Cassava Nutrients Per 300 Kcal

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

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

• 300 calories of Garden Cress have 1730 times more Vitamin A, 4.6 times more Vitamin B1, 27.1 times more Vitamin B2, 5.9 times more Vitamin B3, 11.3 times more Vitamin B5, 14 times more Vitamin B6, 14.8 times more Vitamin B9, 16.7 times more Vitamin C, 18.4 times more Vitamin E and 1426.1 times more Vitamin K than Cassava.
• 300 calories of Cassava have insufficient amounts of Vitamin A, Vitamin B5, Vitamin E and Vitamin K
• Both Raw Garden Cress as well as Raw Cassava have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Garden Cress vs Cassava:

• 300 calories of Garden Cress have 25.3 times more Calcium, 8.5 times more Copper, 24.1 times more Iron, 9 times more Magnesium, 7.2 times more Manganese, 14.1 times more Phosphorus, 11.2 times more Potassium, 6.4 times more Selenium, 5 times more Sodium, 3.4 times more Zinc and 7.5 times more Water than Cassava.
• 300 calories of Cassava lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Garden Cress have 12.5 times more Fat, 22.4 times more Omega 3, 23.8 times more Omega 6, 12.9 times more Sugars, 3.1 times more Fiber and 9.6 times more Protein than Cassava.
• While 300 kcal of Raw Cassava contain 1.4 times more Carbohydrate than Raw Garden Cress.
• Both Garden Cress and Cassava offer comparable quantities of Energy per 300 calories.
• 300 calories of Cassava provide inadequate amounts of Omega 3, Omega 6 and Protein