Comparing Nutrients in 5 ounces Watercress VS Cooked Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Watercress	60%	6%	34%
Cooked Frozen Carrots	6%	16%	78%

Macro Nutrients

	Watercress	Cooked Frozen Carrots	Recommended Dietary Allowance
Energy	0.54% 15.6kcal	1.8% 52.4kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.14g	0.99% 0.96g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	2.04% 0.033g	3.9% 0.062g	1.6g per day for Men 19-50 years
Omega 6	0.1% 0.017g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	1.4% 1.83g	8.43% 11g	130g per day for Men 19-50 years
Sugars	0.39% 0.28g	7.98% 5.8g	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	0.55% 0.4g	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	% 0.51g	g per day for Men 19-50 years
Sucrose	NA	% 4.88g	g per day for Men 19-50 years
Fiber	1.87% 0.71g	12.3% 4.68g	38g per day for Men 19-50 years
Protein	5.82% 3.26g	1.47% 0.82g	56g per day for Men 19-50 years

Vitamins

	Watercress	Cooked Frozen Carrots	Recommended Dietary Allowance
Vitamin A	25% 227μg	133% 1199μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	4.03% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.77% 0.28mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	4.93% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	9.16% 0.12mg	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	3.2% 12.8μg	3.9% 15.6μg	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	67.7% 61mg	3.62% 3.26mg	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	9.45% 1.4mg	9.54% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	295% 354μg	16% 19.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watercress	Cooked Frozen Carrots	Recommended Dietary Allowance
Calcium	17% 170mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	13% 0.12mg	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	3.54% 0.28mg	9.4% 0.75mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	15% 0.35mg	10.3% 0.24mg	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	12% 85mg	6.28% 44mg	700mg per day for Men 19-50 years
Potassium	13.8% 468mg	8% 272mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	5.58% 83.6mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	4.5% 0.5mg	11mg per day for Men 19-50 years
Water	3.64% 135g	3.46% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Watercress VS Cooked Frozen Carrots per 5 oz

Compare the macro and micronutrient content in 5 oz of Watercress versus 5 oz of Cooked Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Watercress vs Cooked Frozen Carrots:

• 5 ounces of Watercress have 3 times more Vitamin B1, 3.2 times more Vitamin B2, 1.8 times more Vitamin B5, 1.5 times more Vitamin B6, 18.7 times more Vitamin C and 18.4 times more Vitamin K than Cooked Frozen Carrots.
• While 5 oz of Boiled and Drained Frozen Carrots contain 5.3 times more Vitamin A and 2.1 times more Vitamin B3 than Raw Watercress.
• Both Watercress and Cooked Frozen Carrots provide similar amounts of Vitamin B9 and Vitamin E per five ounces.
• 5 ounces of Watercress have insufficient amounts of Vitamin B3
• Both Raw Watercress as well as Boiled and Drained Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Watercress vs Cooked Frozen Carrots:

• 5 ounces of Watercress have 3.4 times more Calcium, 1.9 times more Magnesium, 1.5 times more Manganese, 1.9 times more Phosphorus and 1.7 times more Potassium than Cooked Frozen Carrots.
• While 5 oz of Boiled and Drained Frozen Carrots contain 2.7 times more Iron, 1.4 times more Sodium and 3.2 times more Zinc than Raw Watercress.
• Both Watercress and Cooked Frozen Carrots contain similar levels of Copper and Water per five ounces.
• 5 ounces of Watercress lack sufficient amounts of Zinc
• Both Raw Watercress as well as Boiled and Drained Frozen Carrots lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Watercress have 4 times more Protein than Cooked Frozen Carrots.
• While 5 oz of Boiled and Drained Frozen Carrots contain 1.9 times more Omega 3, 6 times more Carbohydrate, 20.4 times more Sugars and 6.6 times more Fiber than Raw Watercress.
• 5 ounces of Watercress provide inadequate amounts of Omega 3, Carbohydrate and Fiber
• 5 ounces of Cooked Frozen Carrots provide inadequate amounts of Protein
• Both Raw Watercress as well as Boiled and Drained Frozen Carrots provide inadequate amounts of Energy and Omega 6 in five ounces.