Comparing Nutrients in 7 ounces Garden Cress VS Potato Skin

Macros Ratio

	Protein	Fat	Carbs
Garden Cress	27%	16%	57%
Potato Skin	17%	1%	82%

Macro Nutrients

	Garden Cress	Potato Skin	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	0.16% 0.052g	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	0.37% 0.064g	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	19% 24.7g	130g per day for Men 19-50 years
Sugars	12% 8.73g	NA	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	5.74% 2.2g	13% 4.96g	38g per day for Men 19-50 years
Protein	9.2% 5.16g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Garden Cress	Potato Skin	Recommended Dietary Allowance
Vitamin A	76.3% 687μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	3.47% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.7% 0.52mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.7% 0.49mg	36.5% 0.47mg	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	8.43% 33.7μg	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	25% 22.6mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	896% 1075μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garden Cress	Potato Skin	Recommended Dietary Allowance
Calcium	16% 161mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	37.5% 0.34mg	93% 0.84mg	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	32.2% 2.58mg	80.4% 6.43mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	47.7% 1.1mg	52% 1.2mg	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	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	35.4% 1203mg	24% 820mg	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	1.85% 27.8mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	4.8% 177g	4.47% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Garden Cress VS Potato Skin per 7 oz

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

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

• 7 ounces of Garden Cress have more Vitamin A, 3.8 times more Vitamin B1, 6.8 times more Vitamin B2, 4.7 times more Vitamin B9 and 6.1 times more Vitamin C than Potato Skin.
• Both Garden Cress and Potato Skin provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Potato Skin have insufficient amounts of Vitamin A and Vitamin B1
• Both Raw Garden Cress as well as Raw Potato Skin have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Garden Cress vs Potato Skin:

• 7 ounces of Garden Cress have 2.7 times more Calcium, 1.7 times more Magnesium, 2 times more Phosphorus and 1.5 times more Potassium than Potato Skin.
• While 7 oz of Raw Potato Skin contain 2.5 times more Copper, 2.5 times more Iron and 1.5 times more Zinc than Raw Garden Cress.
• Both Garden Cress and Potato Skin contain similar levels of Manganese and Water per seven ounces.
• Both Raw Garden Cress as well as Raw Potato Skin lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Garden Cress have 7.6 times more Omega 3 than Potato Skin.
• While 7 oz of Raw Potato Skin contain 1.8 times more Energy, 2.3 times more Carbohydrate and 2.3 times more Fiber than Raw Garden Cress.
• Both Garden Cress and Potato Skin offer comparable quantities of Protein per seven ounces.
• 7 ounces of Garden Cress provide inadequate amounts of Energy
• 7 ounces of Potato Skin provide inadequate amounts of Omega 3
• Both Raw Garden Cress as well as Raw Potato Skin provide inadequate amounts of Omega 6 in seven ounces.

Frequently Asked Questions about Garden Cress VS Potato Skin

What are the health benefits of Garden Cress compared to Potato Skin?

Garden cress is a nutrient-dense leafy green vegetable that is rich in vitamins A, C, and K, as well as minerals like calcium and iron. It also contains antioxidants and dietary fiber, which can support overall health and digestion. On the other hand, potato skin is a good source of fiber, potassium, and vitamin C, but it is lower in overall nutrients compared to garden cress. Both can be part of a healthy diet, but garden cress offers more diverse nutrients and health benefits.

Can I lose weight easier by eating more Garden Cress or Potato Skin?

Both garden cress and potato skin can be beneficial for weight loss due to their high fiber content and low calorie density. However, garden cress is a more nutrient-dense option as it is packed with vitamins and minerals. Including a variety of fruits, vegetables, whole grains, and legumes in your diet, along with regular physical activity, is key for successful and sustainable weight loss.

Should I eat more Garden Cress or more Potato Skin to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming a variety of plant-based protein sources. Garden cress is a good source of protein, vitamins, and minerals, but potato skin is also a good source of nutrients and fiber. To support muscle growth, it is recommended to include a combination of both in your diet along with other plant-based protein sources such as legumes, nuts, seeds, and whole grains. Remember to also stay hydrated and get enough rest to support muscle recovery and growth.

What is the environmental impact of producing Garden Cress compared to Potato Skin?

Garden cress generally has a lower environmental impact compared to potato skin in terms of water usage, land usage, and greenhouse gas emissions. Garden cress is a fast-growing plant that requires less water and land to cultivate, making it a more sustainable option. Additionally, cress can be grown year-round in a variety of climates, further reducing its environmental footprint.