Comparing Nutrients in 7 ounces Garden Cress VS Peeled Cucumber

Macros Ratio

	Protein	Fat	Carbs
Garden Cress	27%	16%	57%
Peeled Cucumber	19%	12%	69%

Macro Nutrients

	Garden Cress	Peeled Cucumber	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	0.68% 20kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	9.43% 0.15g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.77% 0.3g	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.4% 11g	3.3% 4.3g	130g per day for Men 19-50 years
Sugars	12% 8.73g	3.78% 2.74g	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	2.05% 1.5g	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	% 1.25g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	5.74% 2.2g	3.66% 1.4g	38g per day for Men 19-50 years
Protein	9.2% 5.16g	2.1% 1.17g	56g per day for Men 19-50 years

Vitamins

	Garden Cress	Peeled Cucumber	Recommended Dietary Allowance
Vitamin A	76.3% 687μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	5.13% 0.062mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.7% 0.52mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	0.46% 0.073mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	9.53% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.7% 0.49mg	7.8% 0.1mg	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	39.7% 159μg	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	152% 137mg	7.06% 6.35mg	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	9.26% 1.4mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	896% 1075μg	12% 14.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garden Cress	Peeled Cucumber	Recommended Dietary Allowance
Calcium	16% 161mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	37.5% 0.34mg	15.7% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.064% 2.58μg	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	32.2% 2.58mg	5.46% 0.44mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	47.7% 1.1mg	6.3% 0.14mg	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	21.5% 151mg	5.95% 41.7mg	700mg per day for Men 19-50 years
Potassium	35.4% 1203mg	7.94% 270mg	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	1.85% 27.8mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.8% 177g	5.2% 192g	3700g per day for Men 19-50 years

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

• Raw Garden Cress have 86.5 times more Vitamin A, 2.6 times more Vitamin B1, 10.4 times more Vitamin B2, 27 times more Vitamin B3, 4.8 times more Vitamin B6, 5.7 times more Vitamin B9, 21.6 times more Vitamin C, 23.3 times more Vitamin E and 75.3 times more Vitamin K than Raw Peeled Cucumber.
• Both Raw Garden Cress and Raw Peeled Cucumber have similar amounts of Vitamin B5 per 7 oz.
• Both Raw Garden Cress as well as Raw Peeled Cucumber have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Garden Cress vs Peeled Cucumber:

• Raw Garden Cress have 5.8 times more Calcium, 2.4 times more Copper, 5.9 times more Iron, 3.2 times more Magnesium, 7.6 times more Manganese, 3.6 times more Phosphorus, 4.5 times more Potassium, 9 times more Selenium and 1.4 times more Zinc than Raw Peeled Cucumber.
• Both Raw Garden Cress and Raw Peeled Cucumber have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Garden Cress have 3.2 times more Energy, 7.6 times more Omega 3, 2.5 times more Carbohydrate, 3.2 times more Sugars, 1.6 times more Fiber and 4.4 times more Protein than Raw Peeled Cucumber.
• Both Raw Garden Cress as well as Raw Peeled Cucumber have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.