Comparing Nutrients in 5 ounces Oranges VS Garden Cress

Macros Ratio

	Protein	Fat	Carbs
Oranges	7%	2%	91%
Garden Cress	27%	16%	57%

Macro Nutrients

	Oranges	Garden Cress	Recommended Dietary Allowance
Energy	2.3% 66.6kcal	1.56% 45.4kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	0.1% 0.033g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	6.73% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.15% 0.026g	1.27% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 16.7g	6% 7.8g	130g per day for Men 19-50 years
Sugars	18.3% 13.3g	8.6% 6.24g	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	8.95% 3.4g	4.1% 1.56g	38g per day for Men 19-50 years
Protein	2.38% 1.33g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Oranges	Garden Cress	Recommended Dietary Allowance
Vitamin A	1.73% 15.6μg	54.5% 490μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.3% 0.12mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	8.86% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.1% 0.35mg	6.86% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	27% 0.35mg	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	10.6% 42.5μg	28.3% 113μg	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	83.8% 75.4mg	109% 98mg	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	1.7% 0.26mg	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	640% 768μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges	Garden Cress	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	26.8% 0.24mg	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	1.77% 0.14mg	23% 1.84mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	13% 54mg	420mg per day for Men 19-50 years
Manganese	1.54% 0.035mg	34% 0.78mg	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	2.83% 20mg	15.4% 108mg	700mg per day for Men 19-50 years
Potassium	7.55% 257mg	25.3% 859mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	0.9% 0.099mg	2.96% 0.33mg	11mg per day for Men 19-50 years
Water	3.32% 123g	3.42% 127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Oranges vs Garden Cress:

• Raw Garden Cress contain 31.5 times more Vitamin A, 6.5 times more Vitamin B2, 3.5 times more Vitamin B3, 4.1 times more Vitamin B6, 2.7 times more Vitamin B9, 1.3 times more Vitamin C, 3.9 times more Vitamin E and more Vitamin K than Raw Oranges.
• Both Raw Oranges and Raw Garden Cress have similar amounts of Vitamin B1 and Vitamin B5 per 5 oz.
• Both Raw Oranges as well as Raw Garden Cress have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Oranges vs Garden Cress:

• Raw Garden Cress contain 2 times more Calcium, 3.8 times more Copper, 13 times more Iron, 3.8 times more Magnesium, 22.1 times more Manganese, 5.4 times more Phosphorus, 3.3 times more Potassium, 1.8 times more Selenium and 3.3 times more Zinc than Raw Oranges.
• Both Raw Oranges and Raw Garden Cress have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Oranges have 1.5 times more Energy, 2.1 times more Carbohydrate, 2.1 times more Sugars and 2.2 times more Fiber than Raw Garden Cress.
• While Raw Garden Cress contain 10.9 times more Omega 3 and 2.8 times more Protein than Raw Oranges.
• Both Raw Oranges as well as Raw Garden Cress have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.