Comparing Nutrients in 500 calories Garden Cress VS Cooked Frozen Carrots

Weight per 500 calories

• Garden Cress: 1563g
• Cooked Frozen Carrots: 1351g

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

Discover which food has more nutrients per 500 calories - Garden Cress or Cooked Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Garden Cress	27%	16%	57%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Garden Cress	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.3% 11g	9.47% 9.2g	97g per day for Men 19-50 years
Saturated Fat	1.12% 0.36g	5.07% 1.62g	32g per day for Men 19-50 years
Omega 3	74.2% 1.2g	37% 0.59g	1.6g per day for Men 19-50 years
Omega 6	14% 2.38g	23% 3.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66% 86g	80.4% 104g	130g per day for Men 19-50 years
Sugars	95% 68.8g	76% 55g	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	5.2% 3.8g	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	% 4.86g	g per day for Men 19-50 years
Sucrose	NA	% 46.5g	g per day for Men 19-50 years
Fiber	45.2% 17g	117% 44.6g	38g per day for Men 19-50 years
Protein	72.5% 40.6g	14% 7.84g	56g per day for Men 19-50 years

Vitamins

	Garden Cress	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	601% 5406μg	1270% 11432μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	104% 1.25mg	33.8% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	313% 4.06mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	98% 15.6mg	35% 5.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.6% 3.8mg	47% 2.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	297% 3.86mg	87.3% 1.14mg	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	313% 1250μg	37% 149μg	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	1198% 1078mg	34.5% 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	73% 11mg	91% 13.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7056% 8467μg	153% 184μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garden Cress	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	127% 1266mg	47.3% 473mg	1000mg per day for Men 19-50 years
Copper	295% 2.66mg	123% 1.1mg	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	254% 20.3mg	89.5% 7.16mg	8mg per day for Men 19-50 years
Magnesium	141% 594mg	35.4% 149mg	420mg per day for Men 19-50 years
Manganese	376% 8.64mg	98% 2.26mg	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	170% 1188mg	60% 419mg	700mg per day for Men 19-50 years
Potassium	278% 9469mg	76.3% 2595mg	3400mg per day for Men 19-50 years
Selenium	25.6% 14μg	14.7% 8.1μg	55μg per day for Men 19-50 years
Sodium	14.6% 219mg	53% 797mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	43% 4.73mg	11mg per day for Men 19-50 years
Water	37.8% 1397g	33% 1221g	3700g per day for Men 19-50 years

Garden Cress VS Cooked Frozen Carrots Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Garden Cress or Cooked Frozen Carrots?

Lets compare vitamin content per 500 calories of Garden Cress vs Cooked Frozen Carrots:

• 500 calories of Garden Cress have 3.1 times more Vitamin B1, 8.1 times more Vitamin B2, 2.8 times more Vitamin B3, 1.6 times more Vitamin B5, 3.4 times more Vitamin B6, 8.4 times more Vitamin B9, 34.7 times more Vitamin C and 46.1 times more Vitamin K than Cooked Frozen Carrots.
• While 500 kcal of Boiled and Drained Frozen Carrots contain 2.1 times more Vitamin A than Raw Garden Cress.
• Both Garden Cress and Cooked Frozen Carrots provide similar amounts of Vitamin E per 500 calories.
• Both Raw Garden Cress as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Garden Cress vs Cooked Frozen Carrots:

• 500 calories of Garden Cress have 2.7 times more Calcium, 2.4 times more Copper, 2.8 times more Iron, 4 times more Magnesium, 3.8 times more Manganese, 2.8 times more Phosphorus, 3.6 times more Potassium and 1.7 times more Selenium than Cooked Frozen Carrots.
• While 500 kcal of Boiled and Drained Frozen Carrots contain 3.6 times more Sodium and 1.3 times more Zinc than Raw Garden Cress.
• Both Garden Cress and Cooked Frozen Carrots contain similar levels of Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Garden Cress have 2 times more Omega 3, 1.2 times more Sugars and 5.2 times more Protein than Cooked Frozen Carrots.
• While 500 kcal of Boiled and Drained Frozen Carrots contain 1.6 times more Omega 6 and 2.6 times more Fiber than Raw Garden Cress.
• Both Garden Cress and Cooked Frozen Carrots offer comparable quantities of Energy and Carbohydrate per 500 calories.