Comparing Nutrients in 300 calories Watercress VS Canned Carrots with Liquids and Salt

Weight per 300 calories

• Watercress: 2727g
• Canned Carrots with Liquids and Salt: 1304g

Canned Carrots Solids and Liquids with Salt have 2.1 times more energy per unit of mass than Raw Watercress, which is very low in comparison to other foods. Watercress having very low energy density.

Which food has more nutrients per 300 calories - Watercress or Canned Carrots with Liquids and Salt?

Macros Ratio

	Protein	Fat	Carbs
Watercress	60%	6%	34%
Canned Carrots with Liquids and Salt	9%	5%	86%

Macro Nutrients

	Watercress	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.73g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	1% 0.33g	32g per day for Men 19-50 years
Omega 3	39.2% 0.63g	6.52% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.93% 0.33g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	54% 70g	130g per day for Men 19-50 years
Sugars	7.52% 5.45g	44.3% 32g	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	36% 13.6g	61.8% 23.5g	38g per day for Men 19-50 years
Protein	112% 62.7g	13.5% 7.57g	56g per day for Men 19-50 years

Vitamins

	Watercress	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	485% 4364μg	888% 7996μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	205% 2.45mg	20.7% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	252% 3.27mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.45mg	34.3% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	169% 8.45mg	36.3% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	271% 3.5mg	112% 1.46mg	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	61.4% 245μg	26% 104μg	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	1303% 1173mg	29% 26mg	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	182% 27.3mg	63.5% 9.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5682% 6818μg	107% 128μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watercress	Canned Carrots with Liquids and Salt	Recommended Dietary Allowance
Calcium	327% 3273mg	40.4% 404mg	1000mg per day for Men 19-50 years
Copper	233% 2.1mg	149% 1.34mg	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	68% 5.45mg	84.8% 6.8mg	8mg per day for Men 19-50 years
Magnesium	136% 573mg	28% 117mg	420mg per day for Men 19-50 years
Manganese	289% 6.65mg	255% 5.87mg	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	234% 1636mg	37.3% 261mg	700mg per day for Men 19-50 years
Potassium	265% 9000mg	66.4% 2257mg	3400mg per day for Men 19-50 years
Selenium	44.6% 24.5μg	9.5% 5.2μg	55μg per day for Men 19-50 years
Sodium	74.5% 1118mg	209% 3130mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	34.4% 3.8mg	11mg per day for Men 19-50 years
Water	70% 2594g	32.8% 1213g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Watercress vs Canned Carrots with Liquids and Salt:

• Raw Watercress have 9.9 times more Vitamin B1, 9.3 times more Vitamin B2, 4.7 times more Vitamin B5, 2.4 times more Vitamin B6, 2.4 times more Vitamin B9, 45 times more Vitamin C, 2.9 times more Vitamin E and 53.3 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 1.8 times more Vitamin A than Raw Watercress.
• Both Raw Watercress and Canned Carrots Solids and Liquids with Salt have similar amounts of Vitamin B3 per 300 kcal.
• Both Raw Watercress as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Watercress vs Canned Carrots with Liquids and Salt:

• Raw Watercress have 8.1 times more Calcium, 1.6 times more Copper, 4.9 times more Magnesium, 6.3 times more Phosphorus, 4 times more Potassium, 4.7 times more Selenium and 2.1 times more Water than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 2.8 times more Sodium and 1.3 times more Zinc than Raw Watercress.
• Both Raw Watercress and Canned Carrots Solids and Liquids with Salt have similar amounts of Iron and Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Watercress have 6 times more Omega 3 and 8.3 times more Protein than Canned Carrots Solids and Liquids with Salt.
• While Canned Carrots Solids and Liquids with Salt contain 2.2 times more Omega 6, 2 times more Carbohydrate, 5.9 times more Sugars and 1.7 times more Fiber than Raw Watercress.
• Both Raw Watercress and Canned Carrots Solids and Liquids with Salt have similar amounts of Energy per 300 kcal.
• Both Raw Watercress as well as Canned Carrots Solids and Liquids with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.