Comparing Nutrients in 5 ounces Boiled Garden Cress VS Frozen Edamame

Macros Ratio

	Protein	Fat	Carbs
Boiled Garden Cress	27%	19%	54%
Frozen Edamame	38%	36%	26%

Macro Nutrients

	Boiled Garden Cress	Frozen Edamame	Recommended Dietary Allowance
Energy	1.12% 32.6kcal	5.33% 155kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	6.9% 6.7g	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	NA	290mg per day for Men 19-50 years
Carbohydrate	4.14% 5.4g	8.3% 10.8g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	4.85% 3.5g	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	0.41% 0.3g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	2.6% 0.99g	18% 6.8g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	28.4% 16g	56g per day for Men 19-50 years

Vitamins

	Boiled Garden Cress	Frozen Edamame	Recommended Dietary Allowance
Vitamin A	36.5% 329μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.1% 1.13mg	8.2% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.62% 0.23mg	15% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	14.7% 0.19mg	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	107% 429μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	36.2% 32.6mg	15.3% 13.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.72% 0.71mg	6.8% 1.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	453% 543μg	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Garden Cress	Frozen Edamame	Recommended Dietary Allowance
Calcium	8.65% 86.5mg	8.5% 85mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	51% 0.46mg	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	37.4% 3mg	8mg per day for Men 19-50 years
Magnesium	8.77% 37mg	20.6% 86.5mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	62.2% 1.43mg	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	32.6% 228mg	700mg per day for Men 19-50 years
Potassium	14.7% 500mg	20% 683mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	NA	55μg per day for Men 19-50 years
Sodium	0.76% 11.3mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	1.93% 0.21mg	17% 1.87mg	11mg per day for Men 19-50 years
Water	3.54% 131g	2.88% 107g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Garden Cress VS Frozen Edamame per 5 oz

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

Lets compare vitamin content per 5 ounces of Boiled Garden Cress vs Frozen Edamame:

• 5 ounces of Boiled Garden Cress have 2.4 times more Vitamin C and 12.2 times more Vitamin K than Frozen Edamame.
• While 5 oz of Frozen Edamame, Unprepared contain 2.5 times more Vitamin B1, 1.7 times more Vitamin B2, 3.3 times more Vitamin B5, 8.2 times more Vitamin B9 and 1.4 times more Vitamin E than Boiled and Drained Garden Cress.
• Both Boiled Garden Cress and Frozen Edamame provide similar amounts of Vitamin B3 and Vitamin B6 per five ounces.

Comparing minerals per 5 ounces for Boiled Garden Cress vs Frozen Edamame:

• 5 ounces of Boiled Garden Cress have 1.2 times more Water than Frozen Edamame.
• While 5 oz of Frozen Edamame, Unprepared contain 2.8 times more Copper, 2.6 times more Iron, 2.3 times more Magnesium, 2.7 times more Manganese, 3.4 times more Phosphorus, 1.4 times more Potassium and 8.8 times more Zinc than Boiled and Drained Garden Cress.
• Both Boiled Garden Cress and Frozen Edamame contain similar levels of Calcium per five ounces.
• 5 ounces of Boiled Garden Cress lack sufficient amounts of Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Garden Cress have 1.3 times more Sugars than Frozen Edamame.
• While 5 oz of Frozen Edamame, Unprepared contain 4.7 times more Energy, 7.9 times more Fat, 2 times more Carbohydrate, 6.9 times more Fiber and 5.9 times more Protein than Boiled and Drained Garden Cress.
• 5 ounces of Boiled Garden Cress provide inadequate amounts of Energy and Fiber