Comparing Nutrients in 5 ounces Boiled Garden Cress with Salt VS 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	1.12% 32.6kcal	1.6% 46.8kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	0.34% 0.33g	97g per day for Men 19-50 years
Saturated Fat	0.089% 0.028g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	5.76% 0.092g	1.33% 0.021g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.18g	0.65% 0.11g	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	8.88% 11.5g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	6.26% 4.54g	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	9.33% 3.54g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	2.1% 1.18g	56g per day for Men 19-50 years

Vitamins

	Boiled Garden Cress with Salt	Boiled Eggplant with Salt	Recommended Dietary Allowance
Vitamin A	36.5% 329μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	8.98% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.1% 1.13mg	5.3% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.62% 0.23mg	2.13% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	9.38% 0.12mg	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	4.96% 20μg	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	2.05% 1.84mg	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	3.87% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	453% 543μg	3.43% 4.1μg	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	8.65% 86.5mg	0.85% 8.5mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	9.3% 0.084mg	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	4.43% 0.35mg	8mg per day for Men 19-50 years
Magnesium	8.77% 37mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	6.96% 0.16mg	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	3.04% 21.3mg	700mg per day for Men 19-50 years
Potassium	14.7% 500mg	5.13% 174mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	23% 346mg	22.6% 339mg	1500mg per day for Men 19-50 years
Zinc	1.93% 0.21mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	3.54% 131g	3.44% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Garden Cress with Salt VS Boiled Eggplant with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Garden Cress with Salt versus 5 oz of Boiled Eggplant with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Boiled Garden Cress with Salt have 116 times more Vitamin A, 8 times more Vitamin B2, 1.3 times more Vitamin B3, 2.2 times more Vitamin B5, 1.8 times more Vitamin B6, 2.6 times more Vitamin B9, 17.7 times more Vitamin C, 1.2 times more Vitamin E and 132.2 times more Vitamin K than Boiled Eggplant with Salt.
• While 5 oz of Boiled and Drained Eggplant with Salt contain 1.3 times more Vitamin B1 than Boiled and Drained Garden Cress with Salt.
• 5 ounces of Boiled Eggplant with Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B5 and Vitamin C
• 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 five ounces.

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

• 5 ounces of Boiled Garden Cress with Salt have 10.2 times more Calcium, 1.9 times more Copper, 3.2 times more Iron, 2.4 times more Magnesium, 3.3 times more Manganese, 3.2 times more Phosphorus and 2.9 times more Potassium than Boiled Eggplant with Salt.
• Both Boiled Garden Cress with Salt and Boiled Eggplant with Salt contain similar levels of Sodium and Water per five ounces.
• 5 ounces of Boiled Eggplant with Salt lack sufficient amounts of Calcium
• Both Boiled and Drained Garden Cress with Salt as well as Boiled and Drained Eggplant with Salt lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Garden Cress with Salt have 4.3 times more Omega 3 and 2.3 times more Protein than Boiled Eggplant with Salt.
• While 5 oz of Boiled and Drained Eggplant with Salt contain 2.1 times more Carbohydrate and 3.6 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 Sugars per five ounces.
• 5 ounces of Boiled Garden Cress with Salt provide inadequate amounts of Fiber
• 5 ounces of Boiled Eggplant with Salt provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Garden Cress with Salt as well as Boiled and Drained Eggplant with Salt provide inadequate amounts of Energy and Omega 6 in five ounces.