Comparing Nutrients in 1 pound Boiled Garden Cress VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Boiled Garden Cress	27%	19%	54%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Boiled Garden Cress	Boiled Carrots	Recommended Dietary Allowance
Energy	3.6% 104kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.091g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	18.4% 0.29g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	3.47% 0.59g	2.32% 0.39g	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	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	19.5% 14g	21.6% 15.6g	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	2.25% 1.63g	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	% 1.8g	g per day for Men 19-50 years
Sucrose	NA	% 12.2g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	36% 13.6g	38g per day for Men 19-50 years
Protein	15.4% 8.6g	6.16% 3.45g	56g per day for Men 19-50 years

Vitamins

	Boiled Garden Cress	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	117% 1052μg	429% 3865μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	18.3% 2.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.8% 0.74mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.8% 0.71mg	53.4% 0.69mg	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	16% 63.5μg	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	18% 16.3mg	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	31% 4.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1449% 1739μg	51.8% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Garden Cress	Boiled Carrots	Recommended Dietary Allowance
Calcium	27.7% 277mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	8.57% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	NA	5.4% 215μg	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	19.3% 1.54mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	73.4% 1.7mg	30.6% 0.7mg	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	31% 218mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	47% 1601mg	31.4% 1066mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	17.5% 263mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	11.3% 420g	11% 409g	3700g per day for Men 19-50 years

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

• Boiled and Drained Garden Cress have 3.6 times more Vitamin B2, 1.2 times more Vitamin B3, 2.6 times more Vitamin B9, 6.4 times more Vitamin C and 28 times more Vitamin K than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 3.7 times more Vitamin A, 1.4 times more Vitamin B5 and 2.1 times more Vitamin E than Boiled and Drained Garden Cress.
• Both Boiled and Drained Garden Cress and Boiled and Drained Carrots have similar amounts of Vitamin B1 and Vitamin B6 per 1 lb.
• Both Boiled and Drained Garden Cress as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled and Drained Garden Cress have 2 times more Calcium, 6.7 times more Copper, 2.4 times more Iron, 2.6 times more Magnesium, 2.4 times more Manganese, 1.6 times more Phosphorus, 1.5 times more Potassium and 1.3 times more Selenium than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 7.3 times more Sodium and 1.3 times more Zinc than Boiled and Drained Garden Cress.
• Both Boiled and Drained Garden Cress and Boiled and Drained Carrots have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Garden Cress have 65 times more Omega 3 and 2.5 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.5 times more Energy, 2.2 times more Carbohydrate and 4.3 times more Fiber than Boiled and Drained Garden Cress.
• Both Boiled and Drained Garden Cress and Boiled and Drained Carrots have similar amounts of Sugars per 1 lb.
• Both Boiled and Drained Garden Cress as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.