Comparing Nutrients in 5 ounces Boiled Garden Cress with Salt VS 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	1.12% 32.6kcal	1.6% 46.8kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	0.089% 0.028g	NA	32g per day for Men 19-50 years
Omega 3	5.76% 0.092g	NA	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.18g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.14% 5.4g	6.98% 9.07g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	3.17% 2.3g	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	2.6% 0.99g	11% 4.1g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	5.06% 2.83g	56g per day for Men 19-50 years

Vitamins

	Boiled Garden Cress with Salt	Boiled Dandelion Greens with Salt	Recommended Dietary Allowance
Vitamin A	36.5% 329μg	115% 1031μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	15.4% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.1% 1.13mg	4.55% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.62% 0.23mg	1.6% 0.081mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	17.4% 0.23mg	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	13% 52.4μg	4.6% 18.4μg	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	36.2% 32.6mg	28.3% 25.5mg	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	4.72% 0.71mg	5.67% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	453% 543μg	424% 509μg	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	8.65% 86.5mg	20% 198mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	18% 0.16mg	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	14% 1.13mg	32% 2.55mg	8mg per day for Men 19-50 years
Magnesium	8.77% 37mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	14% 0.33mg	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	9.7% 68mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	14.7% 500mg	9.67% 329mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	23% 346mg	26.5% 397mg	1500mg per day for Men 19-50 years
Zinc	1.93% 0.21mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	3.54% 131g	3.44% 127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Garden Cress with Salt vs Boiled Dandelion Greens with Salt:

• Boiled and Drained Garden Cress with Salt have 1.6 times more Vitamin B3, 2.9 times more Vitamin B5, 2.8 times more Vitamin B9 and 1.3 times more Vitamin C than Boiled and Drained Dandelion Greens with Salt.
• While Boiled and Drained Dandelion Greens with Salt contain 3.1 times more Vitamin A and 2.2 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 B2, Vitamin B6, Vitamin E and Vitamin K per 5 oz.
• 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 5 oz.

Comparing minerals per 5 ounces for Boiled Garden Cress with Salt vs Boiled Dandelion Greens with Salt:

• Boiled and Drained Garden Cress with Salt have 1.6 times more Manganese, 1.5 times more Potassium and 3 times more Selenium than Boiled and Drained Dandelion Greens with Salt.
• While Boiled and Drained Dandelion Greens with Salt contain 2.3 times more Calcium, 2.3 times more Iron and 1.9 times more Zinc 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 Copper, Magnesium, Phosphorus, Sodium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Garden Cress with Salt have 1.9 times more Sugars than Boiled and Drained Dandelion Greens with Salt.
• While Boiled and Drained Dandelion Greens with Salt contain 1.4 times more Energy, 1.7 times more Carbohydrate and 4.1 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 Protein per 5 oz.
• Both Boiled and Drained Garden Cress with Salt as well as Boiled and Drained Dandelion Greens with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.