Comparing Nutrients in 100 grams 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	20.3% 590kcal	1.1% 32kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.95g	0.072% 0.023g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	4.75% 0.076g	1.6g per day for Men 19-50 years
Omega 6	72.7% 12.4g	0.89% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.4% 18.7g	4.23% 5.5g	130g per day for Men 19-50 years
Sugars	6.4% 4.63g	6.07% 4.4g	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	% 0.03g	NA	g per day for Men 19-50 years
Sucrose	% 4.46g	NA	g per day for Men 19-50 years
Fiber	26% 9.9g	2.9% 1.1g	38g per day for Men 19-50 years
Protein	38.2% 21.4g	4.64% 2.6g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Garden Cress	Recommended Dietary Allowance
Vitamin A	0% 0μg	38.4% 346μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	6.67% 0.08mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.7% 0.71mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	6.25% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.28% 0.31mg	4.84% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.85% 0.12mg	19% 0.25mg	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	12.3% 49μg	20% 80μg	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	76.7% 69mg	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	158% 23.8mg	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	452% 542μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Garden Cress	Recommended Dietary Allowance
Calcium	23.6% 236mg	8.1% 81mg	1000mg per day for Men 19-50 years
Copper	114% 1.03mg	19% 0.17mg	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	41% 3.28mg	16.3% 1.3mg	8mg per day for Men 19-50 years
Magnesium	64% 268mg	9.05% 38mg	420mg per day for Men 19-50 years
Manganese	79.8% 1.84mg	24% 0.55mg	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	68.7% 481mg	11% 76mg	700mg per day for Men 19-50 years
Potassium	19.4% 659mg	18% 606mg	3400mg per day for Men 19-50 years
Selenium	5.8% 3.2μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	1.27% 19mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	27% 2.97mg	2.1% 0.23mg	11mg per day for Men 19-50 years
Water	0.12% 4.5g	2.4% 89.4g	3700g per day for Men 19-50 years

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

• 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 Raw Garden Cress.
• While 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.
• Both Blanched Almonds as well as Raw Garden Cress have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Blanched Almonds vs Garden Cress:

• 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, 1.4 times more Sodium and 12.9 times more Zinc than Raw Garden Cress.
• While Raw Garden Cress contain 19.8 times more Water than Blanched Almonds.
• Both Blanched Almonds and Raw Garden Cress have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 Raw Garden Cress.
• While Raw Garden Cress contain 19 times more Omega 3 than Blanched Almonds.
• Both Blanched Almonds and Raw Garden Cress have similar amounts of Sugars per 100 g.
• Both Blanched Almonds as well as Raw Garden Cress have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.