Comparing Nutrients in 100 grams Garden Cress VS Frozen Carrots

Macros Ratio

	Protein	Fat	Carbs
Garden Cress	27%	16%	57%
Frozen Carrots	8%	11%	81%

Macro Nutrients

	Garden Cress	Frozen Carrots	Recommended Dietary Allowance
Energy	1.1% 32kcal	1.24% 36kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.7g	0.47% 0.46g	97g per day for Men 19-50 years
Saturated Fat	0.072% 0.023g	0.15% 0.047g	32g per day for Men 19-50 years
Omega 3	4.75% 0.076g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	1.45% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.23% 5.5g	6.08% 7.9g	130g per day for Men 19-50 years
Sugars	6.07% 4.4g	6.57% 4.76g	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	0.43% 0.31g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 4.05g	g per day for Men 19-50 years
Fiber	2.9% 1.1g	8.7% 3.3g	38g per day for Men 19-50 years
Protein	4.64% 2.6g	1.4% 0.78g	56g per day for Men 19-50 years

Vitamins

	Garden Cress	Frozen Carrots	Recommended Dietary Allowance
Vitamin A	38.4% 346μg	79% 710μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.67% 0.08mg	3.67% 0.044mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	2.85% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.25% 1mg	2.9% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.84% 0.24mg	3.74% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	7.3% 0.095mg	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	20% 80μg	2.5% 10μg	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	76.7% 69mg	2.78% 2.5mg	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	4.67% 0.7mg	3.8% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	452% 542μg	14.7% 17.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garden Cress	Frozen Carrots	Recommended Dietary Allowance
Calcium	8.1% 81mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	8.22% 0.074mg	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	16.3% 1.3mg	5.5% 0.44mg	8mg per day for Men 19-50 years
Magnesium	9.05% 38mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	24% 0.55mg	7.43% 0.17mg	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	11% 76mg	4.7% 33mg	700mg per day for Men 19-50 years
Potassium	18% 606mg	6.9% 235mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	4.53% 68mg	1500mg per day for Men 19-50 years
Zinc	2.1% 0.23mg	3% 0.33mg	11mg per day for Men 19-50 years
Water	2.4% 89.4g	2.43% 90g	3700g per day for Men 19-50 years

Nutrient Comparison: Garden Cress VS Frozen Carrots per 100 g

Compare the macro and micronutrient content in 100 g of Garden Cress versus 100 g of Frozen Carrots to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Garden Cress vs Frozen Carrots:

• 100 grams of Garden Cress have 1.8 times more Vitamin B1, 7 times more Vitamin B2, 2.2 times more Vitamin B3, 1.3 times more Vitamin B5, 2.6 times more Vitamin B6, 8 times more Vitamin B9, 27.6 times more Vitamin C, 1.2 times more Vitamin E and 30.8 times more Vitamin K than Frozen Carrots.
• While 100 g of Frozen Carrots, Unprepared contain 2.1 times more Vitamin A than Raw Garden Cress.
• Both Raw Garden Cress as well as Frozen Carrots, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Garden Cress vs Frozen Carrots:

• 100 grams of Garden Cress have 2.3 times more Calcium, 2.3 times more Copper, 3 times more Iron, 3.2 times more Magnesium, 3.2 times more Manganese, 2.3 times more Phosphorus and 2.6 times more Potassium than Frozen Carrots.
• While 100 g of Frozen Carrots, Unprepared contain 4.9 times more Sodium and 1.4 times more Zinc than Raw Garden Cress.
• Both Garden Cress and Frozen Carrots contain similar levels of Water per 100 grams.
• Both Raw Garden Cress as well as Frozen Carrots, Unprepared lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Garden Cress have 4.5 times more Omega 3 and 3.3 times more Protein than Frozen Carrots.
• While 100 g of Frozen Carrots, Unprepared contain 1.4 times more Carbohydrate and 3 times more Fiber than Raw Garden Cress.
• Both Garden Cress and Frozen Carrots offer comparable quantities of Sugars per 100 grams.
• 100 grams of Frozen Carrots provide inadequate amounts of Omega 3 and Protein
• Both Raw Garden Cress as well as Frozen Carrots, Unprepared provide inadequate amounts of Energy and Omega 6 in 100 grams.