Comparing Nutrients in 300 calories Garden Cress VS Canned Orange Juice

Weight per 300 calories

• Garden Cress: 938g
• Canned Orange Juice: 638g

Unsweetened Canned Orange Juice has 1.5 times more energy per unit of mass than Raw Garden Cress, which is low in comparison to other foods. Garden Cress having low energy density.

Discover which food has more nutrients per 300 calories - Garden Cress or Canned Orange Juice?

Macros Ratio

	Protein	Fat	Carbs
Garden Cress	27%	16%	57%
Canned Orange Juice	6%	3%	91%

Macro Nutrients

	Garden Cress	Canned Orange Juice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.77% 6.56g	0.99% 0.96g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.22g	0.36% 0.11g	32g per day for Men 19-50 years
Omega 3	44.5% 0.71g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	8.4% 1.43g	1% 0.17g	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	54% 70.3g	130g per day for Men 19-50 years
Sugars	57% 41.3g	77% 56g	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	21.4% 15.5g	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	% 14.5g	g per day for Men 19-50 years
Sucrose	NA	% 26g	g per day for Men 19-50 years
Fiber	27% 10.3g	5.04% 1.9g	38g per day for Men 19-50 years
Protein	43.5% 24.4g	7.75% 4.34g	56g per day for Men 19-50 years

Vitamins

	Garden Cress	Canned Orange Juice	Recommended Dietary Allowance
Vitamin A	360% 3244μg	6.4% 57.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	188% 2.44mg	10.3% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.6% 9.38mg	8% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.4% 2.27mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	178% 2.3mg	15.2% 0.2mg	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	188% 750μg	38.3% 153μg	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	213% 192mg	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	8.5% 1.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4234% 5080μg	0.53% 0.64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garden Cress	Canned Orange Juice	Recommended Dietary Allowance
Calcium	76% 759mg	6.4% 64mg	1000mg per day for Men 19-50 years
Copper	177% 1.6mg	15.6% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5% 200μg	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	7.98% 0.64mg	8mg per day for Men 19-50 years
Magnesium	85% 356mg	15% 64mg	420mg per day for Men 19-50 years
Manganese	225% 5.2mg	5.83% 0.13mg	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	15.5% 109mg	700mg per day for Men 19-50 years
Potassium	167% 5681mg	34.5% 1174mg	3400mg per day for Men 19-50 years
Selenium	15.3% 8.44μg	1.16% 0.64μg	55μg per day for Men 19-50 years
Sodium	8.75% 131mg	1.7% 25.5mg	1500mg per day for Men 19-50 years
Zinc	19.6% 2.16mg	2.32% 0.26mg	11mg per day for Men 19-50 years
Water	22.7% 838g	15% 560g	3700g per day for Men 19-50 years

Garden Cress VS Canned Orange Juice Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Garden Cress or Canned Orange Juice?

Lets compare vitamin content per 300 calories of Garden Cress vs Canned Orange Juice:

• 300 calories of Garden Cress have 56.5 times more Vitamin A, 3 times more Vitamin B1, 18.2 times more Vitamin B2, 7.3 times more Vitamin B3, 2 times more Vitamin B5, 11.7 times more Vitamin B6, 4.9 times more Vitamin B9, 3.4 times more Vitamin C, 5.1 times more Vitamin E and 7959.2 times more Vitamin K than Canned Orange Juice.
• 300 calories of Canned Orange Juice have insufficient amounts of Vitamin K
• Both Raw Garden Cress as well as Unsweetened Canned Orange Juice have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Garden Cress vs Canned Orange Juice:

• 300 calories of Garden Cress have 11.9 times more Calcium, 11.3 times more Copper, 19.1 times more Iron, 5.6 times more Magnesium, 38.7 times more Manganese, 6.6 times more Phosphorus, 4.8 times more Potassium, 13.2 times more Selenium, 5.1 times more Sodium, 8.4 times more Zinc and 1.5 times more Water than Canned Orange Juice.
• 300 calories of Canned Orange Juice lack sufficient amounts of Manganese, Selenium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Garden Cress have 6.9 times more Fat, 15.9 times more Omega 3, 8.3 times more Omega 6, 5.4 times more Fiber and 5.6 times more Protein than Canned Orange Juice.
• While 300 kcal of Unsweetened Canned Orange Juice contain 1.4 times more Carbohydrate and 1.4 times more Sugars than Raw Garden Cress.
• Both Garden Cress and Canned Orange Juice offer comparable quantities of Energy per 300 calories.
• 300 calories of Canned Orange Juice provide inadequate amounts of Omega 3, Omega 6 and Fiber