Comparing Nutrients in 7 ounces Boiled Garden Cress with Salt VS Boiled Drumstick Leaves with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Garden Cress with Salt	27%	19%	54%
Boiled Drumstick Leaves with Salt	28%	11%	61%

Macro Nutrients

	Boiled Garden Cress with Salt	Boiled Drumstick Leaves with Salt	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	1.9% 1.85g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	NA	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	NA	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.8% 7.54g	17% 22g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	2.74% 2g	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	3.66% 1.4g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Garden Cress with Salt	Boiled Drumstick Leaves with Salt	Recommended Dietary Allowance
Vitamin A	51% 460μg	77.4% 697μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	36.7% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	77.7% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	24.7% 3.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.47% 0.32mg	4.05% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	142% 1.84mg	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	18.4% 73.4μg	11.4% 45.6μg	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	50.7% 45.6mg	68.4% 61.5mg	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	6.6% 0.99mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	634% 761μg	179% 214μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Garden Cress with Salt	Boiled Drumstick Leaves with Salt	Recommended Dietary Allowance
Calcium	12% 121mg	30% 300mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	19% 0.17mg	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	20% 1.6mg	57.5% 4.6mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	32% 0.74mg	75% 1.72mg	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	13.6% 95mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	20.6% 701mg	20% 683mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	32.3% 484mg	32.4% 486mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	4.96% 184g	4.38% 162g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Garden Cress with Salt VS Boiled Drumstick Leaves with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Garden Cress with Salt versus 7 oz of Boiled Drumstick Leaves with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Garden Cress with Salt vs Boiled Drumstick Leaves with Salt:

• 7 ounces of Boiled Garden Cress with Salt have 1.6 times more Vitamin B5, 1.6 times more Vitamin B9, 5 times more Vitamin E and 3.6 times more Vitamin K than Boiled Drumstick Leaves with Salt.
• While 7 oz of Boiled and Drained Drumstick Leaves with Salt contain 1.5 times more Vitamin A, 3.7 times more Vitamin B1, 3.2 times more Vitamin B2, 2.5 times more Vitamin B3, 5.9 times more Vitamin B6 and 1.3 times more Vitamin C than Boiled and Drained Garden Cress with Salt.
• 7 ounces of Boiled Drumstick Leaves with Salt have insufficient amounts of Vitamin E
• Both Boiled and Drained Garden Cress with Salt as well as Boiled and Drained Drumstick Leaves with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Garden Cress with Salt vs Boiled Drumstick Leaves with Salt:

• 7 ounces of Boiled Garden Cress with Salt have 1.3 times more Copper than Boiled Drumstick Leaves with Salt.
• While 7 oz of Boiled and Drained Drumstick Leaves with Salt contain 2.5 times more Calcium, 2.9 times more Iron, 1.3 times more Magnesium, 2.3 times more Manganese, 1.4 times more Phosphorus and 3.3 times more Zinc than Boiled and Drained Garden Cress with Salt.
• Both Boiled Garden Cress with Salt and Boiled Drumstick Leaves with Salt contain similar levels of Potassium, Sodium and Water per seven ounces.
• 7 ounces of Boiled Garden Cress with Salt lack sufficient amounts of Zinc
• Both Boiled and Drained Garden Cress with Salt as well as Boiled and Drained Drumstick Leaves with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Garden Cress with Salt have 3.1 times more Sugars than Boiled Drumstick Leaves with Salt.
• While 7 oz of Boiled and Drained Drumstick Leaves with Salt contain 2.6 times more Energy, 2.9 times more Carbohydrate, 2.9 times more Fiber and 2.8 times more Protein than Boiled and Drained Garden Cress with Salt.
• 7 ounces of Boiled Garden Cress with Salt provide inadequate amounts of Energy and Fiber