Comparing Nutrients in 1 kilogram Garden Cress VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Garden Cress	27%	16%	57%
Carrots	8%	5%	87%

Macro Nutrients

	Garden Cress	Carrots	Recommended Dietary Allowance
Energy	11% 320kcal	14% 410kcal	2900kcal per day for Men 19-50 years
Fat	7.2% 7g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	47.5% 0.76g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.52g	5.9% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.3% 55g	73.7% 96g	130g per day for Men 19-50 years
Sugars	60.7% 44g	65.4% 47.4g	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	7.6% 5.5g	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	% 5.9g	g per day for Men 19-50 years
Sucrose	NA	% 36g	g per day for Men 19-50 years
Fiber	29% 11g	73.7% 28g	38g per day for Men 19-50 years
Protein	46.4% 26g	16.6% 9.3g	56g per day for Men 19-50 years

Vitamins

	Garden Cress	Carrots	Recommended Dietary Allowance
Vitamin A	384% 3460μg	928% 8350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.7% 0.8mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	200% 2.6mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.5% 10mg	61.4% 9.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	54.6% 2.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	190% 2.47mg	106% 1.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	74% 22μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	200% 800μg	47.5% 190μg	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	767% 690mg	65.6% 59mg	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	46.7% 7mg	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4516% 5419μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garden Cress	Carrots	Recommended Dietary Allowance
Calcium	81% 810mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	189% 1.7mg	50% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.8% 32μg	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	163% 13mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	240% 5.53mg	62% 1.43mg	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	109% 760mg	50% 350mg	700mg per day for Men 19-50 years
Potassium	178% 6060mg	94% 3200mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	46% 690mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	24% 894g	24% 883g	3700g per day for Men 19-50 years

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

• Raw Garden Cress have 1.2 times more Vitamin B1, 4.5 times more Vitamin B2, 1.8 times more Vitamin B6, 4.2 times more Vitamin B9, 11.7 times more Vitamin C and 41.1 times more Vitamin K than Raw Carrots.
• While Raw Carrots contain 2.4 times more Vitamin A than Raw Garden Cress.
• Both Raw Garden Cress and Raw Carrots have similar amounts of Vitamin B3, Vitamin B5 and Vitamin E per 1 kg.
• Both Raw Garden Cress as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Garden Cress vs Carrots:

• Raw Garden Cress have 2.5 times more Calcium, 3.8 times more Copper, 4.3 times more Iron, 3.2 times more Magnesium, 3.9 times more Manganese, 2.2 times more Phosphorus, 1.9 times more Potassium and 9 times more Selenium than Raw Carrots.
• While Raw Carrots contain 4.9 times more Sodium than Raw Garden Cress.
• Both Raw Garden Cress and Raw Carrots have similar amounts of Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Garden Cress have 38 times more Omega 3 and 2.8 times more Protein than Raw Carrots.
• While Raw Carrots contain 1.3 times more Energy, 1.7 times more Carbohydrate and 2.5 times more Fiber than Raw Garden Cress.
• Both Raw Garden Cress and Raw Carrots have similar amounts of Sugars per 1 kg.
• Both Raw Garden Cress as well as Raw Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.