Comparing Nutrients in 100 grams Garden Cress VS Cassava

Macros Ratio

	Protein	Fat	Carbs
Garden Cress	27%	16%	57%
Cassava	3%	2%	95%

Macro Nutrients

	Garden Cress	Cassava	Recommended Dietary Allowance
Energy	1.1% 32kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.7g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.072% 0.023g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	4.75% 0.076g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	0.19% 0.032g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.23% 5.5g	29.3% 38g	130g per day for Men 19-50 years
Sugars	6.07% 4.4g	2.34% 1.7g	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	2.9% 1.1g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	4.64% 2.6g	2.43% 1.36g	56g per day for Men 19-50 years

Vitamins

	Garden Cress	Cassava	Recommended Dietary Allowance
Vitamin A	38.4% 346μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.67% 0.08mg	7.25% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	3.7% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.25% 1mg	5.34% 0.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.84% 0.24mg	2.14% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	6.77% 0.088mg	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	20% 80μg	6.75% 27μg	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	76.7% 69mg	23% 20.6mg	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	4.67% 0.7mg	1.27% 0.19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	452% 542μg	1.6% 1.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garden Cress	Cassava	Recommended Dietary Allowance
Calcium	8.1% 81mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	11% 0.1mg	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	16.3% 1.3mg	3.38% 0.27mg	8mg per day for Men 19-50 years
Magnesium	9.05% 38mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	16.7% 0.38mg	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	11% 76mg	3.86% 27mg	700mg per day for Men 19-50 years
Potassium	18% 606mg	7.97% 271mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	2.1% 0.23mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	2.4% 89.4g	1.6% 59.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Garden Cress VS Cassava per 100 g

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

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

• 100 grams of Garden Cress have 346 times more Vitamin A, 5.4 times more Vitamin B2, 2.3 times more Vitamin B5, 2.8 times more Vitamin B6, 3 times more Vitamin B9, 3.3 times more Vitamin C, 3.7 times more Vitamin E and 285.2 times more Vitamin K than Cassava.
• Both Garden Cress and Cassava provide similar amounts of Vitamin B1 and Vitamin B3 per 100 grams.
• 100 grams of Cassava have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Garden Cress as well as Raw Cassava have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Garden Cress vs Cassava:

• 100 grams of Garden Cress have 5.1 times more Calcium, 1.7 times more Copper, 4.8 times more Iron, 1.8 times more Magnesium, 1.4 times more Manganese, 2.8 times more Phosphorus, 2.2 times more Potassium and 1.5 times more Water than Cassava.
• While 100 g of Raw Cassava contain 1.5 times more Zinc than Raw Garden Cress.
• 100 grams of Cassava lack sufficient amounts of Calcium
• Both Raw Garden Cress as well as Raw Cassava lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Garden Cress have 4.5 times more Omega 3, 2.6 times more Sugars and 1.9 times more Protein than Cassava.
• While 100 g of Raw Cassava contain 5 times more Energy, 6.9 times more Carbohydrate and 1.6 times more Fiber than Raw Garden Cress.
• 100 grams of Garden Cress provide inadequate amounts of Energy
• 100 grams of Cassava provide inadequate amounts of Omega 3
• Both Raw Garden Cress as well as Raw Cassava provide inadequate amounts of Omega 6 in 100 grams.