Comparing Nutrients in 100 calories Boiled Garden Cress VS Canned Carrots with Liquids and Salt

Weight per 100 calories

• Boiled Garden Cress: 435g
• Canned Carrots with Liquids and Salt: 435g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 100 calories - Boiled Garden Cress or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Garden Cress	27%	19%	54%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Boiled Garden Cress	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.6g	0.63% 0.61g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	17.7% 0.28g	2.17% 0.035g	1.6g per day for Men 19-50 years
Omega 6	3.32% 0.57g	1.43% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.7% 16.5g	18% 23.3g	130g per day for Men 19-50 years
Sugars	18.7% 13.5g	14.8% 10.7g	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	8% 3.04g	20.6% 7.83g	38g per day for Men 19-50 years
Protein	14.8% 8.26g	4.5% 2.52g	56g per day for Men 19-50 years

Vitamins

	Boiled Garden Cress	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	112% 1009μg	296% 2665μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	6.9% 0.083mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.5% 0.7mg	9.03% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.7% 3.48mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.5% 0.68mg	37.5% 0.49mg	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	40.2% 161μg	8.7% 34.8μg	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	111% 100mg	9.66% 8.7mg	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	14.5% 2.17mg	21% 3.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1389% 1667μg	35.5% 42.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Garden Cress	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	26.5% 265mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	55% 0.5mg	49.8% 0.45mg	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	43.5% 3.48mg	28.3% 2.26mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	9.3% 39mg	420mg per day for Men 19-50 years
Manganese	70.3% 1.6mg	85% 1.96mg	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	30% 209mg	12.4% 87mg	700mg per day for Men 19-50 years
Potassium	45% 1535mg	22% 752mg	3400mg per day for Men 19-50 years
Selenium	7.1% 3.9μg	3.16% 1.74μg	55μg per day for Men 19-50 years
Sodium	2.3% 34.8mg	69.6% 1043mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	11.5% 1.26mg	11mg per day for Men 19-50 years
Water	11% 402g	11% 404g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Garden Cress vs Canned Carrots with Liquids and Salt:

• Boiled and Drained Garden Cress have 3.2 times more Vitamin B1, 5.9 times more Vitamin B2, 1.9 times more Vitamin B3, 1.4 times more Vitamin B6, 4.6 times more Vitamin B9, 11.5 times more Vitamin C and 39.1 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 2.6 times more Vitamin A and 1.5 times more Vitamin E than Boiled and Drained Garden Cress.
• Both Boiled and Drained Garden Cress and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B5 per 100 kcal.
• Both Boiled and Drained Garden Cress as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Garden Cress vs Canned Carrots with Liquids and Salt:

• Boiled and Drained Garden Cress have 2 times more Calcium, 1.5 times more Iron, 2.9 times more Magnesium, 2.4 times more Phosphorus, 2 times more Potassium and 2.3 times more Selenium than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 30 times more Sodium and 1.9 times more Zinc than Boiled and Drained Garden Cress.
• Both Boiled and Drained Garden Cress and Canned Carrots Solids and Liquids with Salt have similar amounts of Copper, Manganese and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Garden Cress have 4.3 times more Fat, 8.1 times more Omega 3, 2.3 times more Omega 6, 1.3 times more Sugars and 3.3 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.4 times more Carbohydrate and 2.6 times more Fiber than Boiled and Drained Garden Cress.
• Both Boiled and Drained Garden Cress and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy per 100 kcal.
• Both Boiled and Drained Garden Cress as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.