Comparing Nutrients in 100 grams Boiled Garden Cress VS Boiled Dandelion Greens

Macros Ratio

	Protein	Fat	Carbs
Boiled Garden Cress	27%	19%	54%
Boiled Dandelion Greens	21%	14%	65%

Macro Nutrients

	Boiled Garden Cress	Boiled Dandelion Greens	Recommended Dietary Allowance
Energy	0.79% 23kcal	1.14% 33kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	0.62% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.063% 0.02g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	4.06% 0.065g	2.38% 0.038g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.92% 3.8g	4.92% 6.4g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	0.69% 0.5g	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	1.84% 0.7g	7.63% 2.9g	38g per day for Men 19-50 years
Protein	3.4% 1.9g	3.57% 2g	56g per day for Men 19-50 years

Vitamins

	Boiled Garden Cress	Boiled Dandelion Greens	Recommended Dietary Allowance
Vitamin A	25.8% 232μg	38% 342μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5% 0.06mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	13.5% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5% 0.8mg	3.2% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.26% 0.16mg	1.14% 0.057mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	12.3% 0.16mg	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	9.25% 37μg	3.25% 13μg	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	25.6% 23mg	20% 18mg	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	3.33% 0.5mg	16.3% 2.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	320% 383μg	460% 551μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Garden Cress	Boiled Dandelion Greens	Recommended Dietary Allowance
Calcium	6.1% 61mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	12.7% 0.11mg	12.8% 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	10% 0.8mg	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	6.2% 26mg	5.7% 24mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	10% 0.23mg	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	6.86% 48mg	6% 42mg	700mg per day for Men 19-50 years
Potassium	10.4% 353mg	6.82% 232mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	0.53% 8mg	2.93% 44mg	1500mg per day for Men 19-50 years
Zinc	1.36% 0.15mg	2.55% 0.28mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.43% 89.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Garden Cress VS Boiled Dandelion Greens per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Garden Cress versus 100 g of Boiled Dandelion Greens to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Garden Cress vs Boiled Dandelion Greens:

• 100 grams of Boiled Garden Cress have 1.6 times more Vitamin B3, 2.9 times more Vitamin B5, 2.8 times more Vitamin B9 and 1.3 times more Vitamin C than Boiled Dandelion Greens.
• While 100 g of Boiled and Drained Dandelion Greens contain 1.5 times more Vitamin A, 2.2 times more Vitamin B1, 4.9 times more Vitamin E and 1.4 times more Vitamin K than Boiled and Drained Garden Cress.
• Both Boiled Garden Cress and Boiled Dandelion Greens provide similar amounts of Vitamin B2 and Vitamin B6 per 100 grams.
• 100 grams of Boiled Dandelion Greens have insufficient amounts of Vitamin B5
• Both Boiled and Drained Garden Cress as well as Boiled and Drained Dandelion Greens have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Garden Cress vs Boiled Dandelion Greens:

• 100 grams of Boiled Garden Cress have 1.6 times more Manganese and 1.5 times more Potassium than Boiled Dandelion Greens.
• While 100 g of Boiled and Drained Dandelion Greens contain 2.3 times more Calcium, 2.3 times more Iron, 5.5 times more Sodium and 1.9 times more Zinc than Boiled and Drained Garden Cress.
• Both Boiled Garden Cress and Boiled Dandelion Greens contain similar levels of Copper, Magnesium, Phosphorus and Water per 100 grams.
• 100 grams of Boiled Garden Cress lack sufficient amounts of Zinc
• Both Boiled and Drained Garden Cress as well as Boiled and Drained Dandelion Greens lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Garden Cress have 1.7 times more Omega 3 and 6.2 times more Sugars than Boiled Dandelion Greens.
• While 100 g of Boiled and Drained Dandelion Greens contain 1.7 times more Carbohydrate and 4.1 times more Fiber than Boiled and Drained Garden Cress.
• Both Boiled Garden Cress and Boiled Dandelion Greens offer comparable quantities of Protein per 100 grams.
• 100 grams of Boiled Garden Cress provide inadequate amounts of Fiber
• Both Boiled and Drained Garden Cress as well as Boiled and Drained Dandelion Greens provide inadequate amounts of Energy and Omega 6 in 100 grams.