Comparing Nutrients in 7 ounces Boiled Garden Cress VS Garden Cress

Macros Ratio

	Protein	Fat	Carbs
Boiled Garden Cress	27%	19%	54%
Garden Cress	27%	16%	57%

Macro Nutrients

	Boiled Garden Cress	Garden Cress	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	9.43% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	1.77% 0.3g	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	8.4% 11g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	12% 8.73g	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	5.74% 2.2g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Boiled Garden Cress	Garden Cress	Recommended Dietary Allowance
Vitamin A	51% 460μg	76.3% 687μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	39.7% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.47% 0.32mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	37.7% 0.49mg	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	39.7% 159μg	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	152% 137mg	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	9.26% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	634% 761μg	896% 1075μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Garden Cress	Garden Cress	Recommended Dietary Allowance
Calcium	12% 121mg	16% 161mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	37.5% 0.34mg	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	32.2% 2.58mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	32% 0.74mg	47.7% 1.1mg	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	21.5% 151mg	700mg per day for Men 19-50 years
Potassium	20.6% 701mg	35.4% 1203mg	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	1.06% 16mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	4.96% 184g	4.8% 177g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Garden Cress VS Garden Cress per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Garden Cress vs Garden Cress:

• 7 oz of Raw Garden Cress contain 1.5 times more Vitamin A, 1.3 times more Vitamin B1, 1.6 times more Vitamin B2, 1.5 times more Vitamin B5, 1.6 times more Vitamin B6, 2.2 times more Vitamin B9, 3 times more Vitamin C, 1.4 times more Vitamin E and 1.4 times more Vitamin K than Boiled and Drained Garden Cress.
• Both Boiled Garden Cress and Garden Cress provide similar amounts of Vitamin B3 per seven ounces.
• Both Boiled and Drained Garden Cress as well as Raw Garden Cress have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Garden Cress vs Garden Cress:

• 7 oz of Raw Garden Cress contain 1.3 times more Calcium, 1.5 times more Copper, 1.6 times more Iron, 1.5 times more Magnesium, 1.5 times more Manganese, 1.6 times more Phosphorus, 1.7 times more Potassium and 1.5 times more Zinc than Boiled and Drained Garden Cress.
• Both Boiled Garden Cress and Garden Cress contain similar levels of Water per seven ounces.
• 7 ounces of Boiled Garden Cress lack sufficient amounts of Zinc
• Both Boiled and Drained Garden Cress as well as Raw Garden Cress lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Garden Cress contain 1.4 times more Carbohydrate, 1.4 times more Sugars, 1.6 times more Fiber and 1.4 times more Protein than Boiled and Drained Garden Cress.
• Both Boiled Garden Cress and Garden Cress offer comparable quantities of Omega 3 per seven ounces.
• 7 ounces of Boiled Garden Cress provide inadequate amounts of Fiber
• Both Boiled and Drained Garden Cress as well as Raw Garden Cress provide inadequate amounts of Energy and Omega 6 in seven ounces.