Comparing Nutrients in 7 ounces Boiled Garden Cress VS Boiled Eggplant

Macros Ratio

	Protein	Fat	Carbs
Boiled Garden Cress	27%	19%	54%
Boiled Eggplant	8%	5%	87%

Macro Nutrients

	Boiled Garden Cress	Boiled Eggplant	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.47% 0.46g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	0.91% 0.15g	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	13.3% 17.3g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	8.76% 6.35g	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	13% 4.96g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	2.94% 1.65g	56g per day for Men 19-50 years

Vitamins

	Boiled Garden Cress	Boiled Eggplant	Recommended Dietary Allowance
Vitamin A	51% 460μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	7.44% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.47% 0.32mg	2.98% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	13% 0.17mg	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	6.95% 27.8μg	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	2.87% 2.58mg	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	5.42% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	634% 761μg	4.8% 5.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Garden Cress	Boiled Eggplant	Recommended Dietary Allowance
Calcium	12% 121mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	13% 0.12mg	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	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	32% 0.74mg	9.75% 0.22mg	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	4.25% 29.8mg	700mg per day for Men 19-50 years
Potassium	20.6% 701mg	7.18% 244mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	2.16% 0.24mg	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 Eggplant per 7 oz

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

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

• 7 ounces of Boiled Garden Cress have 116 times more Vitamin A, 8 times more Vitamin B2, 1.3 times more Vitamin B3, 2.2 times more Vitamin B5, 1.8 times more Vitamin B6, 2.6 times more Vitamin B9, 17.7 times more Vitamin C, 1.2 times more Vitamin E and 132.2 times more Vitamin K than Boiled Eggplant.
• While 7 oz of Boiled and Drained Eggplant contain 1.3 times more Vitamin B1 than Boiled and Drained Garden Cress.
• 7 ounces of Boiled Eggplant have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B5 and Vitamin C
• Both Boiled and Drained Garden Cress as well as Boiled and Drained Eggplant have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Boiled Garden Cress have 10.2 times more Calcium, 1.9 times more Copper, 3.2 times more Iron, 2.4 times more Magnesium, 3.3 times more Manganese, 3.2 times more Phosphorus and 2.9 times more Potassium than Boiled Eggplant.
• Both Boiled Garden Cress and Boiled Eggplant contain similar levels of Water per seven ounces.
• 7 ounces of Boiled Eggplant lack sufficient amounts of Calcium
• Both Boiled and Drained Garden Cress as well as Boiled and Drained Eggplant lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Garden Cress have 4.3 times more Omega 3 and 2.3 times more Protein than Boiled Eggplant.
• While 7 oz of Boiled and Drained Eggplant contain 2.3 times more Carbohydrate and 3.6 times more Fiber than Boiled and Drained Garden Cress.
• Both Boiled Garden Cress and Boiled Eggplant offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Boiled Garden Cress provide inadequate amounts of Fiber
• 7 ounces of Boiled Eggplant provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Garden Cress as well as Boiled and Drained Eggplant provide inadequate amounts of Energy and Omega 6 in seven ounces.