Comparing Nutrients in 100 grams Oranges with Peel VS Boiled Garden Cress

Macros Ratio

	Protein	Fat	Carbs
Oranges with Peel	7%	4%	89%
Boiled Garden Cress	27%	19%	54%

Macro Nutrients

	Oranges with Peel	Boiled Garden Cress	Recommended Dietary Allowance
Energy	2.17% 63kcal	0.79% 23kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.62% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.063% 0.02g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	4.06% 0.065g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.5g	2.92% 3.8g	130g per day for Men 19-50 years
Sugars	NA	4.3% 3.1g	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	12% 4.5g	1.84% 0.7g	38g per day for Men 19-50 years
Protein	2.32% 1.3g	3.4% 1.9g	56g per day for Men 19-50 years

Vitamins

	Oranges with Peel	Boiled Garden Cress	Recommended Dietary Allowance
Vitamin A	1.44% 13μg	25.8% 232μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	5% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.13% 0.5mg	5% 0.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.6% 0.33mg	3.26% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.15% 0.093mg	12% 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	7.5% 30μg	9.25% 37μg	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	79% 71mg	25.6% 23mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	320% 383μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oranges with Peel	Boiled Garden Cress	Recommended Dietary Allowance
Calcium	7% 70mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	6.33% 0.057mg	12.7% 0.11mg	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	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	6.2% 26mg	420mg per day for Men 19-50 years
Manganese	NA	16% 0.37mg	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	3.14% 22mg	6.86% 48mg	700mg per day for Men 19-50 years
Potassium	5.76% 196mg	10.4% 353mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.53% 8mg	1500mg per day for Men 19-50 years
Zinc	1% 0.11mg	1.36% 0.15mg	11mg per day for Men 19-50 years
Water	2.22% 82.3g	2.5% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Oranges with Peel VS Boiled Garden Cress per 100 g

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

Lets compare vitamin content per 100 grams of Oranges with Peel vs Boiled Garden Cress:

• 100 grams of Oranges with Peel have 1.7 times more Vitamin B1, 2 times more Vitamin B5 and 3.1 times more Vitamin C than Boiled Garden Cress.
• While 100 g of Boiled and Drained Garden Cress contain 17.8 times more Vitamin A, 3.2 times more Vitamin B2, 1.6 times more Vitamin B3 and 1.7 times more Vitamin B6 than Raw Oranges with Peel .
• Both Oranges with Peel and Boiled Garden Cress provide similar amounts of Vitamin B9 per 100 grams.
• 100 grams of Oranges with Peel have insufficient amounts of Vitamin A
• Both Raw Oranges with Peel as well as Boiled and Drained Garden Cress have insufficient amounts of Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Oranges with Peel vs Boiled Garden Cress:

• 100 g of Boiled and Drained Garden Cress contain 2 times more Copper, 1.9 times more Magnesium, 2.2 times more Phosphorus and 1.8 times more Potassium than Raw Oranges with Peel .
• Both Oranges with Peel and Boiled Garden Cress contain similar levels of Calcium, Iron and Water per 100 grams.
• Both Raw Oranges with Peel as well as Boiled and Drained Garden Cress lack sufficient amounts of Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oranges with Peel have 2.7 times more Energy, 4.1 times more Carbohydrate and 6.4 times more Fiber than Boiled Garden Cress.
• While 100 g of Boiled and Drained Garden Cress contain 4.1 times more Omega 3 and 1.5 times more Protein than Raw Oranges with Peel .
• 100 grams of Oranges with Peel provide inadequate amounts of Omega 3
• 100 grams of Boiled Garden Cress provide inadequate amounts of Energy and Fiber
• Both Raw Oranges with Peel as well as Boiled and Drained Garden Cress provide inadequate amounts of Omega 6 in 100 grams.