Comparing Nutrients in 5 ounces Garden Cress VS Boiled Yardlong Bean

Macros Ratio

	Protein	Fat	Carbs
Garden Cress	27%	16%	57%
Boiled Yardlong Bean	21%	2%	77%

Macro Nutrients

	Garden Cress	Boiled Yardlong Bean	Recommended Dietary Allowance
Energy	1.56% 45.4kcal	2.3% 66.6kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	6.73% 0.11g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	0.2% 0.034g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6% 7.8g	10% 13g	130g per day for Men 19-50 years
Sugars	8.6% 6.24g	NA	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	4.1% 1.56g	NA	38g per day for Men 19-50 years
Protein	6.6% 3.7g	6.4% 3.6g	56g per day for Men 19-50 years

Vitamins

	Garden Cress	Boiled Yardlong Bean	Recommended Dietary Allowance
Vitamin A	54.5% 490μg	3.62% 32.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.45% 0.11mg	10% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	10.8% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	5.6% 0.89mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.86% 0.34mg	1.45% 0.072mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	2.6% 0.034mg	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	28.3% 113μg	16% 63.8μg	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	109% 98mg	25.5% 23mg	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	6.6% 0.99mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	640% 768μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garden Cress	Boiled Yardlong Bean	Recommended Dietary Allowance
Calcium	11.5% 115mg	6.24% 62.4mg	1000mg per day for Men 19-50 years
Copper	26.8% 0.24mg	7.4% 0.067mg	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	23% 1.84mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	13% 54mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	12.4% 0.28mg	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	15.4% 108mg	11.5% 80.8mg	700mg per day for Men 19-50 years
Potassium	25.3% 859mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	3.87% 2.13μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	2.96% 0.33mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	3.42% 127g	3.35% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Garden Cress VS Boiled Yardlong Bean per 5 oz

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

Lets compare vitamin content per 5 ounces of Garden Cress vs Boiled Yardlong Bean:

• 5 ounces of Garden Cress have 15 times more Vitamin A, 2.6 times more Vitamin B2, 1.6 times more Vitamin B3, 4.7 times more Vitamin B5, 10.3 times more Vitamin B6, 1.8 times more Vitamin B9 and 4.3 times more Vitamin C than Boiled Yardlong Bean.
• Both Garden Cress and Boiled Yardlong Bean provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Boiled Yardlong Bean have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Raw Garden Cress as well as Boiled and Drained Yardlong Bean have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Garden Cress vs Boiled Yardlong Bean:

• 5 ounces of Garden Cress have 1.8 times more Calcium, 3.6 times more Copper, 1.3 times more Iron, 2.8 times more Manganese, 1.3 times more Phosphorus and 2.1 times more Potassium than Boiled Yardlong Bean.
• While 5 oz of Boiled and Drained Yardlong Bean contain 1.7 times more Selenium and 1.6 times more Zinc than Raw Garden Cress.
• Both Garden Cress and Boiled Yardlong Bean contain similar levels of Magnesium and Water per five ounces.
• 5 ounces of Garden Cress lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Garden Cress have 4.5 times more Omega 3 than Boiled Yardlong Bean.
• While 5 oz of Boiled and Drained Yardlong Bean contain 1.7 times more Carbohydrate than Raw Garden Cress.
• Both Garden Cress and Boiled Yardlong Bean offer comparable quantities of Protein per five ounces.
• 5 ounces of Boiled Yardlong Bean provide inadequate amounts of Omega 3
• Both Raw Garden Cress as well as Boiled and Drained Yardlong Bean provide inadequate amounts of Energy and Omega 6 in five ounces.