Comparing Nutrients in 500 calories Garden Cress VS Frozen Carrots

Weight per 500 calories

• Garden Cress: 1563g
• Frozen Carrots: 1389g

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

Which food has more nutrients per 500 calories - Garden Cress or Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Garden Cress	27%	16%	57%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Garden Cress	Frozen Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.3% 11g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	1.12% 0.36g	2.04% 0.65g	32g per day for Men 19-50 years
Omega 3	74.2% 1.2g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	14% 2.38g	20% 3.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66% 86g	84.4% 110g	130g per day for Men 19-50 years
Sugars	95% 68.8g	91% 66g	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	5.94% 4.3g	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	% 5.56g	g per day for Men 19-50 years
Sucrose	NA	% 56.3g	g per day for Men 19-50 years
Fiber	45.2% 17g	121% 46g	38g per day for Men 19-50 years
Protein	72.5% 40.6g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Garden Cress	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	601% 5406μg	1096% 9861μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	104% 1.25mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	313% 4.06mg	39.5% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	98% 15.6mg	40.3% 6.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.6% 3.8mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	297% 3.86mg	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	313% 1250μg	34.7% 139μg	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	38.6% 34.7mg	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	52.8% 7.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7056% 8467μg	204% 244μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garden Cress	Frozen Carrots	Recommended Dietary Allowance
Calcium	127% 1266mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	295% 2.66mg	114% 1.03mg	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	76.4% 6.1mg	8mg per day for Men 19-50 years
Magnesium	141% 594mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	376% 8.64mg	103% 2.38mg	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	65.5% 458mg	700mg per day for Men 19-50 years
Potassium	278% 9469mg	96% 3264mg	3400mg per day for Men 19-50 years
Selenium	25.6% 14μg	17.7% 9.72μg	55μg per day for Men 19-50 years
Sodium	14.6% 219mg	63% 944mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	41.7% 4.6mg	11mg per day for Men 19-50 years
Water	37.8% 1397g	33.8% 1251g	3700g per day for Men 19-50 years

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

• Raw Garden Cress have 2 times more Vitamin B1, 7.9 times more Vitamin B2, 2.4 times more Vitamin B3, 1.5 times more Vitamin B5, 2.9 times more Vitamin B6, 9 times more Vitamin B9, 31.1 times more Vitamin C, 1.4 times more Vitamin E and 34.6 times more Vitamin K than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 1.8 times more Vitamin A than Raw Garden Cress.
• Both Raw Garden Cress as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Raw Garden Cress have 2.5 times more Calcium, 2.6 times more Copper, 3.3 times more Iron, 3.6 times more Magnesium, 3.6 times more Manganese, 2.6 times more Phosphorus, 2.9 times more Potassium and 1.4 times more Selenium than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 4.3 times more Sodium and 1.3 times more Zinc than Raw Garden Cress.
• Both Raw Garden Cress and Frozen Carrots, Unprepared have similar amounts of Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Garden Cress have 1.7 times more Fat, 5 times more Omega 3 and 3.8 times more Protein than Frozen Carrots, Unprepared.
• While Frozen Carrots, Unprepared contain 1.4 times more Omega 6, 1.3 times more Carbohydrate and 2.7 times more Fiber than Raw Garden Cress.
• Both Raw Garden Cress and Frozen Carrots, Unprepared have similar amounts of Energy and Sugars per 500 kcal.
• Both Raw Garden Cress as well as Frozen Carrots, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.