Comparing Nutrients in 100 grams Boiled Garden Cress VS Cooked Frozen Edamame

Macros Ratio

	Protein	Fat	Carbs
Boiled Garden Cress	27%	19%	54%
Cooked Frozen Edamame	37%	36%	27%

Macro Nutrients

	Boiled Garden Cress	Cooked Frozen Edamame	Recommended Dietary Allowance
Energy	0.79% 23kcal	4.17% 121kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	0.063% 0.02g	1.94% 0.62g	32g per day for Men 19-50 years
Omega 3	4.06% 0.065g	22.4% 0.36g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	10.5% 1.8g	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	6.85% 8.9g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	3% 2.18g	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	0.17% 0.12g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.12g	g per day for Men 19-50 years
Fiber	1.84% 0.7g	13.7% 5.2g	38g per day for Men 19-50 years
Protein	3.4% 1.9g	21.3% 12g	56g per day for Men 19-50 years

Vitamins

	Boiled Garden Cress	Cooked Frozen Edamame	Recommended Dietary Allowance
Vitamin A	25.8% 232μg	1.67% 15μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5% 0.06mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5% 0.8mg	5.7% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.26% 0.16mg	7.9% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	7.7% 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	9.25% 37μg	77.8% 311μg	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	6.78% 6.1mg	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	4.53% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	320% 383μg	22.3% 26.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Garden Cress	Cooked Frozen Edamame	Recommended Dietary Allowance
Calcium	6.1% 61mg	6.3% 63mg	1000mg per day for Men 19-50 years
Copper	12.7% 0.11mg	38.3% 0.35mg	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	28.4% 2.27mg	8mg per day for Men 19-50 years
Magnesium	6.2% 26mg	15.2% 64mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	44.5% 1.02mg	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	24% 169mg	700mg per day for Men 19-50 years
Potassium	10.4% 353mg	13% 436mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	1.45% 0.8μg	55μg per day for Men 19-50 years
Sodium	0.53% 8mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	1.36% 0.15mg	12.5% 1.37mg	11mg per day for Men 19-50 years
Water	2.5% 93g	1.97% 72.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Garden Cress VS Cooked Frozen Edamame per 100 g

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

Lets compare vitamin content per 100 grams of Boiled Garden Cress vs Cooked Frozen Edamame:

• 100 grams of Boiled Garden Cress have 15.5 times more Vitamin A, 1.6 times more Vitamin B6, 3.8 times more Vitamin C and 14.4 times more Vitamin K than Cooked Frozen Edamame.
• While 100 g of Prepared Frozen Edamame contain 3.3 times more Vitamin B1, 2.4 times more Vitamin B5, 8.4 times more Vitamin B9 and 1.4 times more Vitamin E than Boiled and Drained Garden Cress.
• Both Boiled Garden Cress and Cooked Frozen Edamame provide similar amounts of Vitamin B2 and Vitamin B3 per 100 grams.
• 100 grams of Cooked Frozen Edamame have insufficient amounts of Vitamin A
• Both Boiled and Drained Garden Cress as well as Prepared Frozen Edamame have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Garden Cress vs Cooked Frozen Edamame:

• 100 grams of Boiled Garden Cress have 1.3 times more Water than Cooked Frozen Edamame.
• While 100 g of Prepared Frozen Edamame contain 3 times more Copper, 2.8 times more Iron, 2.5 times more Magnesium, 2.8 times more Manganese, 3.5 times more Phosphorus and 9.1 times more Zinc than Boiled and Drained Garden Cress.
• Both Boiled Garden Cress and Cooked Frozen Edamame contain similar levels of Calcium and Potassium per 100 grams.
• 100 grams of Boiled Garden Cress lack sufficient amounts of Zinc
• Both Boiled and Drained Garden Cress as well as Prepared Frozen Edamame lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Garden Cress have 1.4 times more Sugars than Cooked Frozen Edamame.
• While 100 g of Prepared Frozen Edamame contain 5.3 times more Energy, 8.7 times more Fat, 5.5 times more Omega 3, 13.8 times more Omega 6, 2.3 times more Carbohydrate, 7.4 times more Fiber and 6.3 times more Protein than Boiled and Drained Garden Cress.
• 100 grams of Boiled Garden Cress provide inadequate amounts of Energy, Omega 6 and Fiber