Comparing Nutrients in 300 calories Carrots VS Watercress

Weight per 300 calories

• Carrots: 732g
• Watercress: 2727g

Carrots have 3.7 times more energy per 100g than Watercress. It has low energy density when compared to other foods. Raw Watercress having very low energy density.

Which food has more nutrients per 300 calories - Carrots or Watercress?

Macros Ratio

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

Macro Nutrients

	Carrots	Watercress	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.76g	2.8% 2.73g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	0.91% 0.015g	39.2% 0.63g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	1.93% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	27% 35g	130g per day for Men 19-50 years
Sugars	48% 34.7g	7.52% 5.45g	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	5.55% 4.02g	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	% 4.3g	NA	g per day for Men 19-50 years
Sucrose	% 26.3g	NA	g per day for Men 19-50 years
Fiber	54% 20.5g	36% 13.6g	38g per day for Men 19-50 years
Protein	12% 6.8g	112% 62.7g	56g per day for Men 19-50 years

Vitamins

	Carrots	Watercress	Recommended Dietary Allowance
Vitamin A	679% 6110μg	485% 4364μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40.2% 0.48mg	205% 2.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32.6% 0.42mg	252% 3.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	34% 5.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	169% 8.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	271% 3.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	54% 16.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34.8% 139μg	61.4% 245μg	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	48% 43mg	1303% 1173mg	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	32% 4.83mg	182% 27.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	80.5% 97μg	5682% 6818μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Carrots	Watercress	Recommended Dietary Allowance
Calcium	24% 241mg	327% 3273mg	1000mg per day for Men 19-50 years
Copper	36.6% 0.33mg	233% 2.1mg	0.9mg per day for Men 19-50 years
Fluoride	0.59% 23.4μg	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	27.4% 2.2mg	68% 5.45mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	136% 573mg	420mg per day for Men 19-50 years
Manganese	45.5% 1.05mg	289% 6.65mg	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	36.6% 256mg	234% 1636mg	700mg per day for Men 19-50 years
Potassium	69% 2341mg	265% 9000mg	3400mg per day for Men 19-50 years
Selenium	1.33% 0.73μg	44.6% 24.5μg	55μg per day for Men 19-50 years
Sodium	33.7% 505mg	74.5% 1118mg	1500mg per day for Men 19-50 years
Zinc	16% 1.76mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	17.5% 646g	70% 2594g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Carrots vs Watercress:

• Raw Carrots have 1.4 times more Vitamin A and 1.3 times more Vitamin B3 than Raw Watercress.
• While Raw Watercress contain 5.1 times more Vitamin B1, 7.7 times more Vitamin B2, 4.2 times more Vitamin B5, 3.5 times more Vitamin B6, 1.8 times more Vitamin B9, 27.2 times more Vitamin C, 5.6 times more Vitamin E and 70.6 times more Vitamin K than Raw Carrots.
• Both Raw Carrots as well as Raw Watercress have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Carrots vs Watercress:

• Raw Watercress contain 13.6 times more Calcium, 6.4 times more Copper, 2.5 times more Iron, 6.5 times more Magnesium, 6.4 times more Manganese, 6.4 times more Phosphorus, 3.8 times more Potassium, 33.5 times more Selenium, 2.2 times more Sodium, 1.7 times more Zinc and 4 times more Water than Raw Carrots.

Comparison of macro-nutrients per 300 calories:

• Raw Carrots have 2.2 times more Omega 6, 2 times more Carbohydrate, 6.4 times more Sugars and 1.5 times more Fiber than Raw Watercress.
• While Raw Watercress contain 42.9 times more Omega 3 and 9.2 times more Protein than Raw Carrots.
• Both Raw Carrots and Raw Watercress have similar amounts of Energy per 300 kcal.
• Both Raw Carrots as well as Raw Watercress have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.