Comparing Nutrients in 300 calories Watercress VS Boiled Carrots

Weight per 300 calories

• Watercress: 2727g
• Boiled Carrots: 857g

Boiled and Drained Carrots have 3.2 times more energy per unit of mass than Raw Watercress, which is low in comparison to other foods. Watercress having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Watercress	60%	6%	34%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Watercress	Boiled Carrots	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.73g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	39.2% 0.63g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	1.93% 0.33g	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	27% 35g	54% 70.5g	130g per day for Men 19-50 years
Sugars	7.52% 5.45g	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	36% 13.6g	67.7% 25.7g	38g per day for Men 19-50 years
Protein	112% 62.7g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Watercress	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	485% 4364μg	811% 7303μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	205% 2.45mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	252% 3.27mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.45mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	169% 8.45mg	39.8% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	271% 3.5mg	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	61.4% 245μg	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	1303% 1173mg	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	182% 27.3mg	59% 8.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5682% 6818μg	98% 117μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watercress	Boiled Carrots	Recommended Dietary Allowance
Calcium	327% 3273mg	25.7% 257mg	1000mg per day for Men 19-50 years
Copper	233% 2.1mg	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	68% 5.45mg	36.4% 2.9mg	8mg per day for Men 19-50 years
Magnesium	136% 573mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	289% 6.65mg	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	234% 1636mg	36.7% 257mg	700mg per day for Men 19-50 years
Potassium	265% 9000mg	59.2% 2014mg	3400mg per day for Men 19-50 years
Selenium	44.6% 24.5μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	74.5% 1118mg	33% 497mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	15.6% 1.7mg	11mg per day for Men 19-50 years
Water	70% 2594g	21% 773g	3700g per day for Men 19-50 years

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

• Raw Watercress have 4.3 times more Vitamin B1, 8.7 times more Vitamin B2, 4.3 times more Vitamin B5, 2.7 times more Vitamin B6, 2 times more Vitamin B9, 38 times more Vitamin C, 3.1 times more Vitamin E and 58.1 times more Vitamin K than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.7 times more Vitamin A than Raw Watercress.
• Both Raw Watercress and Boiled and Drained Carrots have similar amounts of Vitamin B3 per 300 kcal.
• Both Raw Watercress 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 Watercress vs Boiled Carrots:

• Raw Watercress have 12.7 times more Calcium, 14.4 times more Copper, 1.9 times more Iron, 6.7 times more Magnesium, 5 times more Manganese, 6.4 times more Phosphorus, 4.5 times more Potassium, 4.1 times more Selenium, 2.2 times more Sodium, 1.8 times more Zinc and 3.4 times more Water than Boiled and Drained Carrots.

Comparison of macro-nutrients per 300 calories:

• Raw Watercress have 73.2 times more Omega 3 and 9.6 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 2.3 times more Omega 6, 2 times more Carbohydrate, 5.4 times more Sugars and 1.9 times more Fiber than Raw Watercress.
• Both Raw Watercress and Boiled and Drained Carrots have similar amounts of Energy per 300 kcal.
• Both Raw Watercress as well as Boiled and Drained Carrots have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.