Comparing Nutrients in 300 calories Garden Cress VS Boiled Carrots

Weight per 300 calories

• Garden Cress: 938g
• Boiled Carrots: 857g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Garden Cress or Boiled Carrots?

Macros Ratio

	Protein	Fat	Carbs
Garden Cress	27%	16%	57%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Garden Cress	Boiled Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.77% 6.56g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.22g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	44.5% 0.71g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	8.4% 1.43g	4.4% 0.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.7% 51.6g	54% 70.5g	130g per day for Men 19-50 years
Sugars	57% 41.3g	40.8% 29.6g	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	4.26% 3.1g	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	% 3.43g	g per day for Men 19-50 years
Sucrose	NA	% 23g	g per day for Men 19-50 years
Fiber	27% 10.3g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	43.5% 24.4g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Garden Cress	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	360% 3244μg	811% 7303μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	188% 2.44mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.6% 9.38mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.4% 2.27mg	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	178% 2.3mg	101% 1.3mg	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	188% 750μg	30% 120μg	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	719% 647mg	34.3% 31mg	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	43.8% 6.56mg	59% 8.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4234% 5080μg	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garden Cress	Boiled Carrots	Recommended Dietary Allowance
Calcium	76% 759mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	177% 1.6mg	16% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	10% 407μg	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	152% 12mg	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	85% 356mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	225% 5.2mg	57.8% 1.33mg	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	102% 713mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	167% 5681mg	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	15.3% 8.44μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	8.75% 131mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	19.6% 2.16mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	22.7% 838g	21% 773g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Garden Cress vs Boiled Carrots:

• Raw Garden Cress have 1.3 times more Vitamin B1, 6.5 times more Vitamin B2, 1.7 times more Vitamin B3, 1.8 times more Vitamin B6, 6.3 times more Vitamin B9, 21 times more Vitamin C and 43.3 times more Vitamin K than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.3 times more Vitamin A and 1.3 times more Vitamin E than Raw Garden Cress.
• Both Raw Garden Cress and Boiled and Drained Carrots have similar amounts of Vitamin B5 per 300 kcal.
• Both Raw Garden Cress as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Garden Cress vs Boiled Carrots:

• Raw Garden Cress have 3 times more Calcium, 10.9 times more Copper, 4.2 times more Iron, 4.2 times more Magnesium, 3.9 times more Manganese, 2.8 times more Phosphorus, 2.8 times more Potassium, 1.4 times more Selenium and 1.3 times more Zinc than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 3.8 times more Sodium than Raw Garden Cress.
• Both Raw Garden Cress and Boiled and Drained Carrots have similar amounts of Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Garden Cress have 4.3 times more Fat, 83.1 times more Omega 3, 1.9 times more Omega 6, 1.4 times more Sugars and 3.7 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.4 times more Carbohydrate and 2.5 times more Fiber than Raw Garden Cress.
• Both Raw Garden Cress and Boiled and Drained Carrots have similar amounts of Energy per 300 kcal.
• Both Raw Garden Cress as well as Boiled and Drained Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.