Comparing Nutrients in 7 ounces Cooked Frozen Carrots VS Boiled Garden Cress

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Carrots	6%	16%	78%
Boiled Garden Cress	27%	19%	54%

Macro Nutrients

	Cooked Frozen Carrots	Boiled Garden Cress	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	1.57% 45.6kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	3.37% 0.57g	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	11.8% 15.3g	5.8% 7.54g	130g per day for Men 19-50 years
Sugars	11% 8.1g	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	0.77% 0.56g	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	% 0.71g	NA	g per day for Men 19-50 years
Sucrose	% 6.83g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	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

	Cooked Frozen Carrots	Boiled Garden Cress	Recommended Dietary Allowance
Vitamin A	187% 1679μg	51% 460μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.16% 0.83mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.35mg	6.47% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	5.46% 22μg	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	5.07% 4.56mg	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	13.4% 2mg	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	634% 761μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Carrots	Boiled Garden Cress	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	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% 1.05mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	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	8.8% 61.5mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	20.6% 701mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	3.25% 1.8μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	4.84% 179g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Carrots VS Boiled Garden Cress per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Frozen Carrots versus 7 oz of Boiled Garden Cress to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Frozen Carrots vs Boiled Garden Cress:

• 7 ounces of Cooked Frozen Carrots have 3.6 times more Vitamin A and 2 times more Vitamin E than Boiled Garden Cress.
• While 7 oz of Boiled and Drained Garden Cress contain 2 times more Vitamin B1, 4.3 times more Vitamin B2, 1.9 times more Vitamin B3, 1.9 times more Vitamin B6, 3.4 times more Vitamin B9, 10 times more Vitamin C and 28.2 times more Vitamin K than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Boiled Garden Cress provide similar amounts of Vitamin B5 per seven ounces.
• Both Boiled and Drained Frozen Carrots as well as Boiled and Drained Garden Cress have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Frozen Carrots vs Boiled Garden Cress:

• 7 ounces of Cooked Frozen Carrots have 7.4 times more Sodium and 2.3 times more Zinc than Boiled Garden Cress.
• While 7 oz of Boiled and Drained Garden Cress contain 1.7 times more Calcium, 1.4 times more Copper, 1.5 times more Iron, 2.4 times more Magnesium, 2.2 times more Manganese, 1.5 times more Phosphorus and 1.8 times more Potassium than Boiled and Drained Frozen Carrots.
• Both Cooked Frozen Carrots and Boiled Garden Cress contain similar levels of Water per seven ounces.
• 7 ounces of Boiled Garden Cress lack sufficient amounts of Zinc
• Both Boiled and Drained Frozen Carrots as well as Boiled and Drained Garden Cress lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Frozen Carrots have 2 times more Carbohydrate, 1.3 times more Sugars and 4.7 times more Fiber than Boiled Garden Cress.
• While 7 oz of Boiled and Drained Garden Cress contain 1.5 times more Omega 3 and 3.3 times more Protein than Boiled and Drained Frozen Carrots.
• 7 ounces of Cooked Frozen Carrots provide inadequate amounts of Protein
• 7 ounces of Boiled Garden Cress provide inadequate amounts of Fiber
• Both Boiled and Drained Frozen Carrots as well as Boiled and Drained Garden Cress provide inadequate amounts of Energy and Omega 6 in seven ounces.