Comparing Nutrients in 1 pound Canned Carrots with Salt VS Boiled Garden Cress

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Salt	10%	6%	84%
Boiled Garden Cress	27%	19%	54%

Macro Nutrients

	Canned Carrots with Salt	Boiled Garden Cress	Recommended Dietary Allowance
Energy	3.9% 113kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.28% 0.091g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	18.4% 0.29g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	3.47% 0.59g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	13.3% 17.2g	130g per day for Men 19-50 years
Sugars	15.5% 11.2g	19.5% 14g	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	18% 6.8g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	5.2% 2.9g	15.4% 8.6g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Salt	Boiled Garden Cress	Recommended Dietary Allowance
Vitamin A	281% 2531μg	117% 1052μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.8% 0.082mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.6% 2.5mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	14.8% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	54.8% 0.71mg	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	10.2% 41μg	42% 168μg	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	13.6% 12.2mg	116% 104mg	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	22.4% 3.36mg	15% 2.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37% 44.5μg	1449% 1739μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Salt	Boiled Garden Cress	Recommended Dietary Allowance
Calcium	11.3% 113mg	27.7% 277mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	57.5% 0.52mg	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	36.3% 2.9mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	73.4% 1.7mg	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	15.6% 109mg	31% 218mg	700mg per day for Men 19-50 years
Potassium	24% 812mg	47% 1601mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	73% 1098mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	11.4% 422g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Carrots with Salt VS Boiled Garden Cress per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Carrots with Salt versus 1 lb of Boiled Garden Cress to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Carrots with Salt vs Boiled Garden Cress:

• 1 pound of Canned Carrots with Salt has 2.4 times more Vitamin A and 1.5 times more Vitamin E than Boiled Garden Cress.
• While 1 lb of Boiled and Drained Garden Cress contains 3.3 times more Vitamin B1, 5.3 times more Vitamin B2, 1.4 times more Vitamin B3, 1.4 times more Vitamin B6, 4.1 times more Vitamin B9, 8.5 times more Vitamin C and 39.1 times more Vitamin K than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Boiled Garden Cress provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Drained Canned Carrots with Salt as well as Boiled and Drained Garden Cress have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Carrots with Salt vs Boiled Garden Cress:

• 1 pound of Canned Carrots with Salt has 1.2 times more Manganese, 30.3 times more Sodium and 1.7 times more Zinc than Boiled Garden Cress.
• While 1 lb of Boiled and Drained Garden Cress contains 2.4 times more Calcium, 1.3 times more Iron, 3.3 times more Magnesium, 2 times more Phosphorus and 2 times more Potassium than Drained Canned Carrots with Salt.
• Both Canned Carrots with Salt and Boiled Garden Cress contain similar levels of Copper and Water per one pound.
• 1 pound of Canned Carrots with Salt lack sufficient amounts of Magnesium
• 1 pound of Boiled Garden Cress lack sufficient amounts of Zinc
• Both Drained Canned Carrots with Salt as well as Boiled and Drained Garden Cress lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Carrots with Salt has 1.5 times more Carbohydrate and 2.1 times more Fiber than Boiled Garden Cress.
• While 1 lb of Boiled and Drained Garden Cress contains 5.9 times more Omega 3, 1.3 times more Sugars and 3 times more Protein than Drained Canned Carrots with Salt.
• 1 pound of Canned Carrots with Salt provide inadequate amounts of Omega 3 and Protein
• 1 pound of Boiled Garden Cress provide inadequate amounts of Fiber
• Both Drained Canned Carrots with Salt as well as Boiled and Drained Garden Cress provide inadequate amounts of Energy and Omega 6 in one pound.