Comparing Nutrients in 7 ounces Blanched Almonds VS Garden Cress

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Garden Cress	27%	16%	57%

Macro Nutrients

	Blanched Almonds	Garden Cress	Recommended Dietary Allowance
Energy	40.4% 1171kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	9.43% 0.15g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	1.77% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	8.4% 11g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	12% 8.73g	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	0% 0g	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	% 0.06g	NA	g per day for Men 19-50 years
Sucrose	% 8.85g	NA	g per day for Men 19-50 years
Fiber	51.7% 19.6g	5.74% 2.2g	38g per day for Men 19-50 years
Protein	76% 42.5g	9.2% 5.16g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Garden Cress	Recommended Dietary Allowance
Vitamin A	0% 0μg	76.3% 687μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	39.7% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	37.7% 0.49mg	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	24.3% 97μg	39.7% 159μg	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	0% 0mg	152% 137mg	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	314% 47mg	9.26% 1.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	896% 1075μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Garden Cress	Recommended Dietary Allowance
Calcium	47% 468mg	16% 161mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	37.5% 0.34mg	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	81.4% 6.5mg	32.2% 2.58mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	18% 75.4mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	47.7% 1.1mg	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	136% 955mg	21.5% 151mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	35.4% 1203mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	4.15% 0.46mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	4.8% 177g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Garden Cress per 7 oz

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

Lets compare vitamin content per 7 ounces of Blanched Almonds vs Garden Cress:

• 7 ounces of Blanched Almonds have 2.4 times more Vitamin B1, 2.7 times more Vitamin B2, 3.5 times more Vitamin B3, 1.3 times more Vitamin B5 and 33.9 times more Vitamin E than Garden Cress.
• While 7 oz of Raw Garden Cress contain more Vitamin A, 2.1 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• 7 ounces of Blanched Almonds have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Blanched Almonds as well as Raw Garden Cress have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Blanched Almonds vs Garden Cress:

• 7 ounces of Blanched Almonds have 2.9 times more Calcium, 6 times more Copper, 2.5 times more Iron, 7.1 times more Magnesium, 3.3 times more Manganese, 6.3 times more Phosphorus, 3.6 times more Selenium and 12.9 times more Zinc than Garden Cress.
• While 7 oz of Raw Garden Cress contain 19.8 times more Water than Blanched Almonds.
• Both Blanched Almonds and Garden Cress contain similar levels of Potassium per seven ounces.
• 7 ounces of Garden Cress lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Blanched Almonds have 18.4 times more Energy, 75 times more Fat, 171.9 times more Saturated Fat, 81.3 times more Omega 6, 3.4 times more Carbohydrate, 9 times more Fiber and 8.2 times more Protein than Garden Cress.
• While 7 oz of Raw Garden Cress contain 19 times more Omega 3 than Blanched Almonds.
• Both Blanched Almonds and Garden Cress offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Blanched Almonds provide inadequate amounts of Omega 3
• 7 ounces of Garden Cress provide inadequate amounts of Energy and Omega 6