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

Macros Ratio

	Protein	Fat	Carbs
Boiled Garden Cress	27%	19%	54%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Boiled Garden Cress	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	3.6% 104kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.091g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	18.4% 0.29g	2.27% 0.036g	1.6g per day for Men 19-50 years
Omega 6	3.47% 0.59g	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.3% 17.2g	18.7% 24.4g	130g per day for Men 19-50 years
Sugars	19.5% 14g	15.4% 11g	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	8.36% 3.18g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	15.4% 8.6g	4.7% 2.63g	56g per day for Men 19-50 years

Vitamins

	Boiled Garden Cress	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	117% 1052μg	309% 2781μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	7.2% 0.086mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	9.42% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.8% 0.74mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.8% 0.71mg	39% 0.51mg	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	42% 168μg	9.07% 36.3μg	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	116% 104mg	10% 9.07mg	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	15% 2.27mg	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1449% 1739μg	37% 44.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Garden Cress	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	27.7% 277mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	52% 0.47mg	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	45.4% 3.63mg	29.5% 2.36mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	73.4% 1.7mg	88.7% 2.04mg	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	31% 218mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	47% 1601mg	23% 785mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	72.6% 1089mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	11.3% 420g	11.4% 422g	3700g per day for Men 19-50 years

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

• Boiled and Drained Garden Cress have 3.2 times more Vitamin B1, 5.9 times more Vitamin B2, 1.9 times more Vitamin B3, 1.4 times more Vitamin B6, 4.6 times more Vitamin B9, 11.5 times more Vitamin C and 39.1 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 2.6 times more Vitamin A and 1.5 times more Vitamin E than Boiled and Drained Garden Cress.
• Both Boiled and Drained Garden Cress and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B5 per 1 lb.
• Both Boiled and Drained Garden Cress as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled and Drained Garden Cress have 2 times more Calcium, 1.5 times more Iron, 2.9 times more Magnesium, 2.4 times more Phosphorus, 2 times more Potassium and 2.3 times more Selenium than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 30 times more Sodium and 1.9 times more Zinc than Boiled and Drained Garden Cress.
• Both Boiled and Drained Garden Cress and Canned Carrots Solids and Liquids with Salt have similar amounts of Copper, Manganese and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Garden Cress have 8.1 times more Omega 3, 1.3 times more Sugars and 3.3 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.4 times more Carbohydrate and 2.6 times more Fiber than Boiled and Drained Garden Cress.
• Both Boiled and Drained Garden Cress as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.