Comparing Nutrients in 7 ounces Boiled Garden Cress VS Boiled Dandelion Greens

Macros Ratio

	Protein	Fat	Carbs
Boiled Garden Cress	27%	19%	54%
Boiled Dandelion Greens	21%	14%	65%

Macro Nutrients

	Boiled Garden Cress	Boiled Dandelion Greens	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	2.26% 65.5kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	2.6% 0.44g	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	9.77% 12.7g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	1.37% 0.99g	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	15% 5.75g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Boiled Garden Cress	Boiled Dandelion Greens	Recommended Dietary Allowance
Vitamin A	51% 460μg	75.4% 679μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	26.7% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	6.38% 1.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.47% 0.32mg	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	24.4% 0.32mg	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	6.45% 25.8μg	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	50.7% 45.6mg	39.7% 35.7mg	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	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	634% 761μg	912% 1094μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Garden Cress	Boiled Dandelion Greens	Recommended Dietary Allowance
Calcium	12% 121mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	25.4% 0.23mg	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	44.7% 3.57mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	32% 0.74mg	20% 0.46mg	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	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	20.6% 701mg	13.5% 460mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	5.82% 87.3mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	4.96% 184g	4.8% 178g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Boiled Garden Cress have 1.6 times more Vitamin B3, 2.9 times more Vitamin B5, 2.8 times more Vitamin B9 and 1.3 times more Vitamin C than Boiled Dandelion Greens.
• While 7 oz of Boiled and Drained Dandelion Greens contain 1.5 times more Vitamin A, 2.2 times more Vitamin B1, 4.9 times more Vitamin E and 1.4 times more Vitamin K than Boiled and Drained Garden Cress.
• Both Boiled Garden Cress and Boiled Dandelion Greens provide similar amounts of Vitamin B2 and Vitamin B6 per seven ounces.
• 7 ounces of Boiled Dandelion Greens have insufficient amounts of Vitamin B5
• Both Boiled and Drained Garden Cress as well as Boiled and Drained Dandelion Greens have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Boiled Garden Cress have 1.6 times more Manganese and 1.5 times more Potassium than Boiled Dandelion Greens.
• While 7 oz of Boiled and Drained Dandelion Greens contain 2.3 times more Calcium, 2.3 times more Iron, 5.5 times more Sodium and 1.9 times more Zinc than Boiled and Drained Garden Cress.
• Both Boiled Garden Cress and Boiled Dandelion Greens contain similar levels of Copper, Magnesium, Phosphorus and Water per seven ounces.
• 7 ounces of Boiled Garden Cress lack sufficient amounts of Zinc
• Both Boiled and Drained Garden Cress as well as Boiled and Drained Dandelion Greens lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Garden Cress have 1.7 times more Omega 3 and 6.2 times more Sugars than Boiled Dandelion Greens.
• While 7 oz of Boiled and Drained Dandelion Greens contain 1.7 times more Carbohydrate and 4.1 times more Fiber than Boiled and Drained Garden Cress.
• Both Boiled Garden Cress and Boiled Dandelion Greens offer comparable quantities of Protein per seven ounces.
• 7 ounces of Boiled Garden Cress provide inadequate amounts of Fiber
• Both Boiled and Drained Garden Cress as well as Boiled and Drained Dandelion Greens provide inadequate amounts of Energy and Omega 6 in seven ounces.