Comparing Nutrients in 7 ounces Canned Carrots with Liquids and Salt VS Boiled Garden Cress

Macros Ratio

	Protein	Fat	Carbs
Canned Carrots with Liquids and Salt	9%	5%	86%
Boiled Garden Cress	27%	19%	54%

Macro Nutrients

	Canned Carrots with Liquids and Salt	Boiled Garden Cress	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.2% 10.7g	5.8% 7.54g	130g per day for Men 19-50 years
Sugars	6.73% 4.9g	8.5% 6.17g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	3.66% 1.4g	38g per day for Men 19-50 years
Protein	2.06% 1.15g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Canned Carrots with Liquids and Salt	Boiled Garden Cress	Recommended Dietary Allowance
Vitamin A	135% 1216μg	51% 460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.14% 0.038mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.12% 0.054mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.22% 0.84mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.28mg	6.47% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	24% 0.31mg	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	3.97% 16μg	18.4% 73.4μg	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	4.4% 3.97mg	50.7% 45.6mg	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	9.66% 1.45mg	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.2% 19.4μg	634% 761μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Carrots with Liquids and Salt	Boiled Garden Cress	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	25% 0.23mg	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	13% 1.03mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	32% 0.74mg	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	5.67% 39.7mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	10% 343mg	20.6% 701mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	31.8% 476mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	5.23% 0.58mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	5% 185g	4.96% 184g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Canned Carrots with Liquids and Salt vs Boiled Garden Cress:

• Canned Carrots Solids and Liquids with Salt have 2.6 times more Vitamin A and 1.5 times more Vitamin E than Boiled and Drained Garden Cress.
• While Boiled and Drained Garden Cress contain 3.2 times more Vitamin B1, 5.9 times more Vitamin B2, 1.9 times more Vitamin B3, 1.4 times more Vitamin B6, 4.6 times more Vitamin B9, 11.5 times more Vitamin C and 39.1 times more Vitamin K than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Boiled and Drained Garden Cress have similar amounts of Vitamin B5 per 7 oz.
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled and Drained Garden Cress have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Canned Carrots with Liquids and Salt vs Boiled Garden Cress:

• Canned Carrots Solids and Liquids with Salt have 1.2 times more Manganese, 30 times more Sodium and 1.9 times more Zinc than Boiled and Drained Garden Cress.
• While Boiled and Drained Garden Cress contain 2 times more Calcium, 1.5 times more Iron, 2.9 times more Magnesium, 2.4 times more Phosphorus, 2 times more Potassium and 2.3 times more Selenium than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt and Boiled and Drained Garden Cress have similar amounts of Copper and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Canned Carrots Solids and Liquids with Salt have 1.4 times more Carbohydrate and 2.6 times more Fiber than Boiled and Drained Garden Cress.
• While Boiled and Drained Garden Cress contain 8.1 times more Omega 3, 1.3 times more Sugars and 3.3 times more Protein than Canned Carrots Solids and Liquids with Salt.
• Both Canned Carrots Solids and Liquids with Salt as well as Boiled and Drained Garden Cress have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.