Comparing Nutrients in 1 pound Watercress VS Carrots

Macros Ratio

	Protein	Fat	Carbs
Watercress	60%	6%	34%
Carrots	8%	5%	87%

Macro Nutrients

	Watercress	Carrots	Recommended Dietary Allowance
Energy	1.72% 50kcal	6.4% 186kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.45% 0.15g	32g per day for Men 19-50 years
Omega 3	6.52% 0.1g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	2.67% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.5% 5.85g	33.4% 43.5g	130g per day for Men 19-50 years
Sugars	1.25% 0.91g	29.7% 21.5g	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	3.44% 2.5g	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	% 2.68g	g per day for Men 19-50 years
Sucrose	NA	% 16.3g	g per day for Men 19-50 years
Fiber	5.97% 2.27g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	18.6% 10.4g	7.53% 4.2g	56g per day for Men 19-50 years

Vitamins

	Watercress	Carrots	Recommended Dietary Allowance
Vitamin A	80.6% 726μg	421% 3787μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34% 0.41mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42% 0.54mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	28% 4.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	24.8% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45% 0.59mg	48% 0.63mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	33.6% 10μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10.2% 41μg	21.5% 86μg	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	217% 195mg	29.7% 26.8mg	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	30.2% 4.54mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	945% 1134μg	50% 60μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watercress	Carrots	Recommended Dietary Allowance
Calcium	54.4% 544mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	22.7% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.36% 14.5μg	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	11.3% 0.91mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	28.2% 0.65mg	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	39% 272mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	44% 1497mg	42.7% 1451mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	11.7% 431g	11% 400g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Watercress vs Carrots:

• Raw Watercress have 1.4 times more Vitamin B1, 2.1 times more Vitamin B2, 7.3 times more Vitamin C, 1.5 times more Vitamin E and 18.9 times more Vitamin K than Raw Carrots.
• While Raw Carrots contain 5.2 times more Vitamin A, 4.9 times more Vitamin B3 and 2.1 times more Vitamin B9 than Raw Watercress.
• Both Raw Watercress and Raw Carrots have similar amounts of Vitamin B5 and Vitamin B6 per 1 lb.
• Both Raw Watercress as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Watercress vs Carrots:

• Raw Watercress have 3.6 times more Calcium, 1.7 times more Copper, 1.8 times more Magnesium, 1.7 times more Manganese, 1.7 times more Phosphorus and 9 times more Selenium than Raw Carrots.
• While Raw Carrots contain 1.5 times more Iron, 1.7 times more Sodium and 2.2 times more Zinc than Raw Watercress.
• Both Raw Watercress and Raw Carrots have similar amounts of Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Watercress have 11.5 times more Omega 3 and 2.5 times more Protein than Raw Carrots.
• While Raw Carrots contain 3.7 times more Energy, 7.4 times more Carbohydrate, 23.7 times more Sugars and 5.6 times more Fiber than Raw Watercress.
• Both Raw Watercress as well as Raw Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.