Comparing Nutrients in 100 calories Boiled Garden Cress VS Carrots

Weight per 100 calories

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

Raw Carrots have 1.8 times more energy per unit of mass than Boiled and Drained Garden Cress, which is low in comparison to other foods. Boiled Garden Cress having very low energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Boiled and Drained Garden Cress have 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.
• While Raw Carrots contain 2 times more Vitamin A than Boiled and Drained Garden Cress.
• Both Boiled and Drained Garden Cress and Raw Carrots have similar amounts of Vitamin B5 per 100 kcal.
• Both Boiled and Drained Garden Cress as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

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

• Boiled and Drained Garden Cress have 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.
• While Raw Carrots contain 4.8 times more Sodium than Boiled and Drained Garden Cress.
• Both Boiled and Drained Garden Cress and Raw Carrots have similar amounts of Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

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