Comparing Nutrients in 1 kilogram Carrots VS 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	14% 410kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	40.6% 0.65g	1.6g per day for Men 19-50 years
Omega 6	5.9% 1g	7.65% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.7% 96g	29.2% 38g	130g per day for Men 19-50 years
Sugars	65.4% 47.4g	43% 31g	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	7.6% 5.5g	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	% 5.9g	NA	g per day for Men 19-50 years
Sucrose	% 36g	NA	g per day for Men 19-50 years
Fiber	73.7% 28g	18.4% 7g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Carrots	Boiled Garden Cress	Recommended Dietary Allowance
Vitamin A	928% 8350μg	258% 2320μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	123% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	61.4% 9.83mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54.6% 2.73mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	121% 1.57mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	74% 22μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	47.5% 190μg	93% 370μg	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	65.6% 59mg	256% 230mg	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	44% 6.6mg	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	3195% 3834μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Boiled Garden Cress	Recommended Dietary Allowance
Calcium	33% 330mg	61% 610mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	127% 1.14mg	0.9mg per day for Men 19-50 years
Fluoride	0.8% 32μg	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	37.5% 3mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	162% 3.72mg	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	50% 350mg	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	94% 3200mg	104% 3530mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	46% 690mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	24% 883g	25% 925g	3700g per day for Men 19-50 years

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

• Raw Carrots have 3.6 times more Vitamin A, 1.2 times more Vitamin B3, 1.7 times more Vitamin B5 and 1.3 times more Vitamin E than Boiled and Drained Garden Cress.
• While Boiled and Drained Garden Cress contain 2.8 times more Vitamin B2, 1.9 times more Vitamin B9, 3.9 times more Vitamin C and 29 times more Vitamin K than Raw Carrots.
• Both Raw Carrots and Boiled and Drained Garden Cress have similar amounts of Vitamin B1 and Vitamin B6 per 1 kg.
• Both Raw Carrots as well as Boiled and Drained Garden Cress have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Carrots vs Boiled Garden Cress:

• Raw Carrots have 8.6 times more Sodium and 1.6 times more Zinc than Boiled and Drained Garden Cress.
• While Boiled and Drained Garden Cress contain 1.8 times more Calcium, 2.5 times more Copper, 2.7 times more Iron, 2.2 times more Magnesium, 2.6 times more Manganese, 1.4 times more Phosphorus and 9 times more Selenium than Raw Carrots.
• Both Raw Carrots and Boiled and Drained Garden Cress have similar amounts of Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Carrots have 1.8 times more Energy, 2.5 times more Carbohydrate, 1.5 times more Sugars and 4 times more Fiber than Boiled and Drained Garden Cress.
• While Boiled and Drained Garden Cress contain 32.5 times more Omega 3 and 2 times more Protein than Raw Carrots.
• Both Raw Carrots as well as Boiled and Drained Garden Cress have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.