Comparing Nutrients in 7 ounces Boiled Garden Cress VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Garden Cress	27%	19%	54%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Boiled Garden Cress	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	1.04% 0.33g	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	40% 52g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	1.9% 1.37g	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	13.6% 5.16g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	7.87% 4.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Garden Cress	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	51% 460μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.47% 0.32mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	50.7% 45.6mg	3.75% 3.37mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.6% 0.99mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	634% 761μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Garden Cress	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	12% 121mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	NA	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	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	NA	420mg per day for Men 19-50 years
Manganese	32% 0.74mg	NA	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	NA	700mg per day for Men 19-50 years
Potassium	20.6% 701mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	NA	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	39.4% 591mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	NA	11mg per day for Men 19-50 years
Water	4.96% 184g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Garden Cress VS Frozen Roasted Potatoes with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Garden Cress vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Boiled Garden Cress have 13.5 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 7 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 7 ounces for Boiled Garden Cress vs Frozen Roasted Potatoes with Salt:

• 7 ounces of Boiled Garden Cress have 4.1 times more Calcium, 1.6 times more Iron and 1.4 times more Water than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 1.3 times more Potassium and 37.3 times more Sodium than Boiled and Drained Garden Cress.
• 7 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Garden Cress have 4.5 times more Sugars than Frozen Roasted Potatoes with Salt.
• While 7 oz of Frozen Roasted Potatoes with Salt contain 5.5 times more Energy, 6.9 times more Carbohydrate and 3.7 times more Fiber than Boiled and Drained Garden Cress.
• Both Boiled Garden Cress and Frozen Roasted Potatoes with Salt offer comparable quantities of Protein per seven ounces.
• 7 ounces of Boiled Garden Cress provide inadequate amounts of Energy and Fiber