Comparing Nutrients in 5 ounces Boiled Garden Cress VS Boiled Dandelion Greens

Macros Ratio

	Protein	Fat	Carbs
Boiled Garden Cress	27%	19%	54%
Boiled Dandelion Greens	21%	14%	65%

Macro Nutrients

	Boiled Garden Cress	Boiled Dandelion Greens	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	0.65% 0.21g	32g per day for Men 19-50 years
Omega 3	5.76% 0.092g	3.37% 0.054g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.18g	1.87% 0.32g	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	0.98% 0.71g	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	Boiled Dandelion Greens	Recommended Dietary Allowance
Vitamin A	36.5% 329μg	54% 485μg	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	23% 3.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	453% 543μg	651% 782μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Garden Cress	Boiled Dandelion Greens	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	0.76% 11.3mg	4.16% 62.4mg	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

Nutrient Comparison: Boiled Garden Cress VS Boiled Dandelion Greens per 5 oz

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

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

• 5 ounces of Boiled Garden Cress 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 Dandelion Greens.
• While 5 oz of Boiled and Drained Dandelion Greens contain 1.5 times more Vitamin A, 2.2 times more Vitamin B1, 4.9 times more Vitamin E and 1.4 times more Vitamin K than Boiled and Drained Garden Cress.
• Both Boiled Garden Cress and Boiled Dandelion Greens provide similar amounts of Vitamin B2 and Vitamin B6 per five ounces.
• 5 ounces of Boiled Dandelion Greens have insufficient amounts of Vitamin B5
• Both Boiled and Drained Garden Cress as well as Boiled and Drained Dandelion Greens have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Boiled Garden Cress have 1.6 times more Manganese and 1.5 times more Potassium than Boiled Dandelion Greens.
• While 5 oz of Boiled and Drained Dandelion Greens contain 2.3 times more Calcium, 2.3 times more Iron, 5.5 times more Sodium and 1.9 times more Zinc than Boiled and Drained Garden Cress.
• Both Boiled Garden Cress and Boiled Dandelion Greens contain similar levels of Copper, Magnesium, Phosphorus and Water per five ounces.
• 5 ounces of Boiled Garden Cress lack sufficient amounts of Zinc
• Both Boiled and Drained Garden Cress as well as Boiled and Drained Dandelion Greens lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Garden Cress have 1.7 times more Omega 3 and 6.2 times more Sugars than Boiled Dandelion Greens.
• While 5 oz of Boiled and Drained Dandelion Greens contain 1.7 times more Carbohydrate and 4.1 times more Fiber than Boiled and Drained Garden Cress.
• Both Boiled Garden Cress and Boiled Dandelion Greens offer comparable quantities of Protein per five ounces.
• 5 ounces of Boiled Garden Cress provide inadequate amounts of Fiber
• Both Boiled and Drained Garden Cress as well as Boiled and Drained Dandelion Greens provide inadequate amounts of Energy and Omega 6 in five ounces.