Comparing Nutrients in 1 kilogram Boiled Carrots VS Watercress

Macros Ratio

	Protein	Fat	Carbs
Boiled Carrots	8%	4%	88%
Watercress	60%	6%	34%

Macro Nutrients

	Boiled Carrots	Watercress	Recommended Dietary Allowance
Energy	12% 350kcal	3.8% 110kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	14.4% 0.23g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	0.71% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.2% 82.2g	9.92% 13g	130g per day for Men 19-50 years
Sugars	47.6% 34.5g	2.76% 2g	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	4.97% 3.6g	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	% 4g	NA	g per day for Men 19-50 years
Sucrose	% 27g	NA	g per day for Men 19-50 years
Fiber	79% 30g	13% 5g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Boiled Carrots	Watercress	Recommended Dietary Allowance
Vitamin A	947% 8520μg	178% 1600μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.3% 6.45mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.4% 2.32mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	118% 1.53mg	99% 1.3mg	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	35% 140μg	22.5% 90μg	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	40% 36mg	478% 430mg	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	68.7% 10.3mg	66.7% 10mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	114% 137μg	2083% 2500μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Carrots	Watercress	Recommended Dietary Allowance
Calcium	30% 300mg	120% 1200mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	85.6% 0.77mg	0.9mg per day for Men 19-50 years
Fluoride	12% 475μg	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	42.5% 3.4mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	67.4% 1.55mg	106% 2.44mg	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	43% 300mg	85.7% 600mg	700mg per day for Men 19-50 years
Potassium	69% 2350mg	97% 3300mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	38.7% 580mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	24.4% 902g	25.7% 951g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Carrots vs Watercress:

• Boiled and Drained Carrots have 5.3 times more Vitamin A, 3.2 times more Vitamin B3 and 1.6 times more Vitamin B9 than Raw Watercress.
• While Raw Watercress contain 1.4 times more Vitamin B1, 2.7 times more Vitamin B2, 1.3 times more Vitamin B5, 11.9 times more Vitamin C and 18.2 times more Vitamin K than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Watercress have similar amounts of Vitamin B6 and Vitamin E per 1 kg.
• Both Boiled and Drained Carrots as well as Raw Watercress have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Carrots vs Watercress:

• Boiled and Drained Carrots have 1.7 times more Iron, 1.4 times more Sodium and 1.8 times more Zinc than Raw Watercress.
• While Raw Watercress contain 4 times more Calcium, 4.5 times more Copper, 2.1 times more Magnesium, 1.6 times more Manganese, 2 times more Phosphorus, 1.4 times more Potassium and 1.3 times more Selenium than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots and Raw Watercress have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Carrots have 3.2 times more Energy, 6.4 times more Carbohydrate, 17.3 times more Sugars and 6 times more Fiber than Raw Watercress.
• While Raw Watercress contain 23 times more Omega 3 and 3 times more Protein than Boiled and Drained Carrots.
• Both Boiled and Drained Carrots as well as Raw Watercress have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.