Comparing Nutrients in 100 calories Carrots VS Boiled Garden Cress

Weight per 100 calories

• Carrots: 244g
• Boiled Garden Cress: 435g

Carrots have 1.8 times more energy per 100g than Boiled Garden Cress. It has low energy density when compared to other foods. Boiled and Drained Garden Cress having very low energy density.

Which food has more nutrients per 100 calories - Carrots or Boiled Garden Cress?

Macros Ratio

	Protein	Fat	Carbs
Carrots	8%	5%	87%
Boiled Garden Cress	27%	19%	54%

Macro Nutrients

	Carrots	Boiled Garden Cress	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.59g	2.7% 2.6g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.078g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	0.3% 0.005g	17.7% 0.28g	1.6g per day for Men 19-50 years
Omega 6	1.43% 0.24g	3.32% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.4g	12.7% 16.5g	130g per day for Men 19-50 years
Sugars	16% 11.6g	18.7% 13.5g	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	1.85% 1.34g	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	% 1.44g	NA	g per day for Men 19-50 years
Sucrose	% 8.76g	NA	g per day for Men 19-50 years
Fiber	18% 6.83g	8% 3.04g	38g per day for Men 19-50 years
Protein	4.05% 2.27g	14.8% 8.26g	56g per day for Men 19-50 years

Vitamins

	Carrots	Boiled Garden Cress	Recommended Dietary Allowance
Vitamin A	226% 2037μg	112% 1009μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	21.7% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	53.5% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	21.7% 3.48mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.67mg	14% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	52.5% 0.68mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	18% 5.4μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11.6% 46.3μg	40.2% 161μg	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	16% 14.4mg	111% 100mg	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	10.7% 1.6mg	14.5% 2.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27% 32μg	1389% 1667μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Boiled Garden Cress	Recommended Dietary Allowance
Calcium	8.05% 80.5mg	26.5% 265mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	55% 0.5mg	0.9mg per day for Men 19-50 years
Fluoride	0.2% 7.8μg	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	9.15% 0.73mg	43.5% 3.48mg	8mg per day for Men 19-50 years
Magnesium	6.97% 29.3mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	15% 0.35mg	70.3% 1.6mg	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	12% 85.4mg	30% 209mg	700mg per day for Men 19-50 years
Potassium	23% 780mg	45% 1535mg	3400mg per day for Men 19-50 years
Selenium	0.44% 0.24μg	7.1% 3.9μg	55μg per day for Men 19-50 years
Sodium	11.2% 168mg	2.3% 34.8mg	1500mg per day for Men 19-50 years
Zinc	5.32% 0.59mg	5.93% 0.65mg	11mg per day for Men 19-50 years
Water	5.82% 215g	11% 402g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Carrots vs Boiled Garden Cress:

• Raw Carrots have 2 times more Vitamin A than Boiled and Drained Garden Cress.
• While Boiled and Drained Garden Cress contain 1.6 times more Vitamin B1, 4.9 times more Vitamin B2, 1.5 times more Vitamin B3, 2 times more Vitamin B6, 3.5 times more Vitamin B9, 6.9 times more Vitamin C, 1.4 times more Vitamin E and 51.8 times more Vitamin K than Raw Carrots.
• Both Raw Carrots and Boiled and Drained Garden Cress have similar amounts of Vitamin B5 per 100 kcal.
• Both Raw Carrots as well as Boiled and Drained Garden Cress have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Carrots vs Boiled Garden Cress:

• Raw Carrots have 4.8 times more Sodium than Boiled and Drained Garden Cress.
• While Boiled and Drained Garden Cress contain 3.3 times more Calcium, 4.5 times more Copper, 4.8 times more Iron, 3.9 times more Magnesium, 4.6 times more Manganese, 2.4 times more Phosphorus, 2 times more Potassium, 16 times more Selenium and 1.9 times more Water than Raw Carrots.
• Both Raw Carrots and Boiled and Drained Garden Cress have similar amounts of Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Carrots have 1.4 times more Carbohydrate and 2.2 times more Fiber than Boiled and Drained Garden Cress.
• While Boiled and Drained Garden Cress contain 4.5 times more Fat, 57.9 times more Omega 3, 2.3 times more Omega 6 and 3.6 times more Protein than Raw Carrots.
• Both Raw Carrots and Boiled and Drained Garden Cress have similar amounts of Energy and Sugars per 100 kcal.
• Both Raw Carrots as well as Boiled and Drained Garden Cress have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.