Comparing Nutrients in 7 ounces Watercress VS Boiled Carrots

Macros Ratio

	Protein	Fat	Carbs
Watercress	60%	6%	34%
Boiled Carrots	8%	4%	88%

Macro Nutrients

	Watercress	Boiled Carrots	Recommended Dietary Allowance
Energy	0.75% 22kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.2g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	2.85% 0.046g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.024g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	1.97% 2.56g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	0.55% 0.4g	9.44% 6.85g	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	0.99% 0.71g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	NA	% 5.36g	g per day for Men 19-50 years
Fiber	2.6% 0.99g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	8.15% 4.56g	2.7% 1.5g	56g per day for Men 19-50 years

Vitamins

	Watercress	Boiled Carrots	Recommended Dietary Allowance
Vitamin A	35.3% 318μg	188% 1691μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	8% 1.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	9.2% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.7% 0.26mg	23.4% 0.3mg	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	4.47% 18μg	6.95% 27.8μg	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	95% 85.3mg	7.94% 7.14mg	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	13.2% 2mg	13.6% 2.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	413% 496μg	22.7% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watercress	Boiled Carrots	Recommended Dietary Allowance
Calcium	24% 238mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	3.75% 0.034mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.36% 94μg	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	4.96% 0.4mg	8.43% 0.67mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	13.4% 0.31mg	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	17% 119mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	19.3% 655mg	13.7% 466mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	5.42% 81.4mg	7.67% 115mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	5.1% 189g	4.84% 179g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Watercress vs Boiled Carrots:

• Raw Watercress have 1.4 times more Vitamin B1, 2.7 times more Vitamin B2, 1.3 times more Vitamin B5, 11.9 times more Vitamin C and 18.2 times more Vitamin K than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 5.3 times more Vitamin A, 3.2 times more Vitamin B3 and 1.6 times more Vitamin B9 than Raw Watercress.
• Both Raw Watercress and Boiled and Drained Carrots have similar amounts of Vitamin B6 and Vitamin E per 7 oz.
• Both Raw Watercress as well as Boiled and Drained Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Watercress vs Boiled Carrots:

• Raw Watercress have 4 times more Calcium, 4.5 times more Copper, 2.1 times more Magnesium, 1.6 times more Manganese, 2 times more Phosphorus, 1.4 times more Potassium and 1.3 times more Selenium than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 1.7 times more Iron, 1.4 times more Sodium and 1.8 times more Zinc than Raw Watercress.
• Both Raw Watercress and Boiled and Drained Carrots have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Watercress have 23 times more Omega 3 and 3 times more Protein than Boiled and Drained Carrots.
• While Boiled and Drained Carrots contain 3.2 times more Energy, 6.4 times more Carbohydrate, 17.3 times more Sugars and 6 times more Fiber than Raw Watercress.
• Both Raw Watercress as well as Boiled and Drained Carrots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.