Comparing Nutrients in 500 calories Watercress VS Frozen Carrots

Weight per 500 calories

• Watercress: 4546g
• Frozen Carrots: 1389g

Frozen Carrots, Unprepared have 3.3 times more energy per unit of mass than Raw Watercress, which is low in comparison to other foods. Watercress having very low energy density.

Discover which food has more nutrients per 500 calories - Watercress or Frozen Carrots?

Macros Ratio

	Protein	Fat	Carbs
Watercress	60%	6%	34%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Watercress	Frozen Carrots	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.7% 4.55g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	3.84% 1.23g	2.04% 0.65g	32g per day for Men 19-50 years
Omega 3	65.3% 1.05g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.55g	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	45% 58.6g	84.4% 110g	130g per day for Men 19-50 years
Sugars	12.5% 9.1g	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	60% 22.7g	121% 46g	38g per day for Men 19-50 years
Protein	187% 105g	19.3% 11g	56g per day for Men 19-50 years

Vitamins

	Watercress	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	808% 7273μg	1096% 9861μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	341% 4.1mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	420% 5.45mg	39.5% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.1mg	40.3% 6.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	282% 14mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	451% 5.86mg	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	102% 409μg	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	2172% 1955mg	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	303% 45.5mg	52.8% 7.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9470% 11364μg	204% 244μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watercress	Frozen Carrots	Recommended Dietary Allowance
Calcium	545% 5455mg	50% 500mg	1000mg per day for Men 19-50 years
Copper	389% 3.5mg	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	114% 9.1mg	76.4% 6.1mg	8mg per day for Men 19-50 years
Magnesium	227% 955mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	482% 11mg	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	390% 2727mg	65.5% 458mg	700mg per day for Men 19-50 years
Potassium	441% 15000mg	96% 3264mg	3400mg per day for Men 19-50 years
Selenium	74.4% 41μg	17.7% 9.72μg	55μg per day for Men 19-50 years
Sodium	124% 1864mg	63% 944mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	41.7% 4.6mg	11mg per day for Men 19-50 years
Water	117% 4323g	33.8% 1251g	3700g per day for Men 19-50 years

Watercress VS Frozen Carrots Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Watercress or Frozen Carrots?

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

• 500 calories of Watercress have 6.7 times more Vitamin B1, 10.6 times more Vitamin B2, 1.4 times more Vitamin B3, 5.4 times more Vitamin B5, 4.4 times more Vitamin B6, 2.9 times more Vitamin B9, 56.3 times more Vitamin C, 5.7 times more Vitamin E and 46.5 times more Vitamin K than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain 1.4 times more Vitamin A than Raw Watercress.
• Both Raw Watercress as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Watercress vs Frozen Carrots:

• 500 calories of Watercress have 10.9 times more Calcium, 3.4 times more Copper, 1.5 times more Iron, 5.7 times more Magnesium, 4.7 times more Manganese, 6 times more Phosphorus, 4.6 times more Potassium, 4.2 times more Selenium, 2 times more Sodium and 3.5 times more Water than Frozen Carrots.
• Both Watercress and Frozen Carrots contain similar levels of Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Watercress have 4.4 times more Omega 3 and 9.7 times more Protein than Frozen Carrots.
• While 500 kcal of Frozen Carrots, Unprepared contain 6.3 times more Omega 6, 1.9 times more Carbohydrate, 7.3 times more Sugars and 2 times more Fiber than Raw Watercress.
• Both Watercress and Frozen Carrots offer comparable quantities of Energy per 500 calories.
• 500 calories of Watercress provide inadequate amounts of Omega 6