Comparing Nutrients in 100 grams Boiled Garden Cress VS Eggplant

Macros Ratio

	Protein	Fat	Carbs
Boiled Garden Cress	27%	19%	54%
Eggplant	13%	6%	81%

Macro Nutrients

	Boiled Garden Cress	Eggplant	Recommended Dietary Allowance
Energy	0.79% 23kcal	0.86% 25kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.063% 0.02g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	4.06% 0.065g	0.81% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	0.37% 0.063g	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	4.52% 5.88g	130g per day for Men 19-50 years
Sugars	4.3% 3.1g	4.87% 3.53g	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	2.12% 1.54g	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	% 1.58g	g per day for Men 19-50 years
Sucrose	NA	% 0.26g	g per day for Men 19-50 years
Fiber	1.84% 0.7g	7.9% 3g	38g per day for Men 19-50 years
Protein	3.4% 1.9g	1.75% 0.98g	56g per day for Men 19-50 years

Vitamins

	Boiled Garden Cress	Eggplant	Recommended Dietary Allowance
Vitamin A	25.8% 232μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5% 0.06mg	3.25% 0.039mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	2.85% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5% 0.8mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.26% 0.16mg	5.62% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	6.46% 0.084mg	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	5.5% 22μg	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	2.44% 2.2mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	320% 383μg	2.9% 3.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Garden Cress	Eggplant	Recommended Dietary Allowance
Calcium	6.1% 61mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	12.7% 0.11mg	9% 0.081mg	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	2.88% 0.23mg	8mg per day for Men 19-50 years
Magnesium	6.2% 26mg	3.33% 14mg	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	3.43% 24mg	700mg per day for Men 19-50 years
Potassium	10.4% 353mg	6.74% 229mg	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	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	1.36% 0.15mg	1.45% 0.16mg	11mg per day for Men 19-50 years
Water	2.5% 93g	2.5% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Garden Cress VS Eggplant per 100 g

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

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

• 100 grams of Boiled Garden Cress have 232 times more Vitamin A, 1.5 times more Vitamin B1, 4.3 times more Vitamin B2, 1.2 times more Vitamin B3, 1.9 times more Vitamin B6, 1.7 times more Vitamin B9, 10.5 times more Vitamin C, 1.7 times more Vitamin E and 109.5 times more Vitamin K than Eggplant.
• While 100 g of Raw Eggplant contain 1.7 times more Vitamin B5 than Boiled and Drained Garden Cress.
• 100 grams of Eggplant have insufficient amounts of Vitamin A
• Both Boiled and Drained Garden Cress as well as Raw Eggplant have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Garden Cress vs Eggplant:

• 100 grams of Boiled Garden Cress have 6.8 times more Calcium, 1.4 times more Copper, 3.5 times more Iron, 1.9 times more Magnesium, 1.6 times more Manganese, 2 times more Phosphorus and 1.5 times more Potassium than Eggplant.
• Both Boiled Garden Cress and Eggplant contain similar levels of Water per 100 grams.
• 100 grams of Eggplant lack sufficient amounts of Calcium
• Both Boiled and Drained Garden Cress as well as Raw Eggplant lack sufficient amounts of Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Garden Cress have 5 times more Omega 3 and 1.9 times more Protein than Eggplant.
• While 100 g of Raw Eggplant contain 1.5 times more Carbohydrate and 4.3 times more Fiber than Boiled and Drained Garden Cress.
• Both Boiled Garden Cress and Eggplant offer comparable quantities of Sugars per 100 grams.
• 100 grams of Boiled Garden Cress provide inadequate amounts of Fiber
• 100 grams of Eggplant provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Garden Cress as well as Raw Eggplant provide inadequate amounts of Energy and Omega 6 in 100 grams.