Comparing Nutrients in 300 calories Boiled CarrotsVS Garden Cress

Weight per 300 calories

Boiled Carrots

857g

Garden Cress

938g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Boiled Carrots or Garden Cress?

Macros Ratio

Protein Fat Carbs

Boiled Carrots

88%

Garden Cress

27%

16%

57%

300 kcal ▼

Macro Nutrients

Boiled Carrotsvs Garden Cress

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.6%1.54g

Fat

6.77%6.56g

1.54 gvs6.56 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.8%0.26g

Saturated Fat

0.67%0.22g

0.26 gvs0.22 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.54%0.009g

Omega 3

44.5%0.71g

0.009 gvs0.71 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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4.4%0.75g

Omega 6

8.4%1.43g

0.75 gvs1.43 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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54%70.5g

Carbohydrate

39.7%51.6g

70.5 gvs51.6 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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40.8%29.6g

Sugars

57%41.3g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

29.6 gvs41.3 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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4.26%3.1g

Fructose

≤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]

3.1 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%3.43g

Glucose

3.43 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%23g

Sucrose

23 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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67.7%25.7g

Fiber

27%10.3g

25.7 gvs10.3 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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11.6%6.5g

Protein

43.5%24.4g

6.5 gvs24.4 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Carrotsvs Garden Cress

811%7303μg

Vitamin A

360%3244μg

RAE, retinol activity equivalents

7303 μgvs3244 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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47%0.57mg

Vitamin B1

62.5%0.75mg

Thiamine

0.57 mgvs0.75 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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29%0.38mg

Vitamin B2

188%2.44mg

Riboflavin

0.38 mgvs2.44 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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34.6%5.53mg

Vitamin B3

58.6%9.38mg

Niacin, nicotinic acid, niacinamide

5.53 mgvs9.38 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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39.8%2mg

Vitamin B5

45.4%2.27mg

Pantothenic acid

2 mgvs2.27 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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101%1.3mg

Vitamin B6

178%2.3mg

Pyridoxine

1.3 mgvs2.3 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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30%120μg

Vitamin B9

188%750μg

Folates and Folic Acid

120 μgvs750 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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34.3%31mg

Vitamin C

719%647mg

Ascorbic acid

31 mgvs647 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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59%8.83mg

Vitamin E

43.8%6.56mg

Tocopherols and Tocotrienols

8.83 mgvs6.56 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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98%117μg

Vitamin K

4234%5080μg

Phytomenadione or phylloquinone

117 μgvs5080 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Carrotsvs Garden Cress

25.7%257mg

Calcium

76%759mg

257 mgvs759 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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16%0.15mg

Copper

177%1.6mg

0.15 mgvs1.6 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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10%407μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

407 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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36.4%2.9mg

Iron

152%12mg

2.9 mgvs12 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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20.4%85.7mg

Magnesium

85%356mg

85.7 mgvs356 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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57.8%1.33mg

Manganese

225%5.2mg

1.33 mgvs5.2 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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36.7%257mg

Phosphorus

102%713mg

257 mgvs713 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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59.2%2014mg

Potassium

167%5681mg

2014 mgvs5681 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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11%6μg

Selenium

15.3%8.44μg

6 μgvs8.44 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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33%497mg

Sodium

8.75%131mg

497 mgvs131 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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15.6%1.7mg

Zinc

19.6%2.16mg

1.7 mgvs2.16 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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21%773g

Water

22.7%838g

773 gvs838 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Boiled Carrots vs Garden Cress:

Boiled and Drained Carrots have 2.3 times more Vitamin A and 1.3 times more Vitamin E than Raw Garden Cress.
While Raw Garden Cress contain 1.3 times more Vitamin B1, 6.5 times more Vitamin B2, 1.7 times more Vitamin B3, 1.8 times more Vitamin B6, 6.3 times more Vitamin B9, 21 times more Vitamin C and 43.3 times more Vitamin K than Boiled and Drained Carrots.
Both Boiled and Drained Carrots and Raw Garden Cress have similar amounts of Vitamin B5 per 300 kcal.
Both Boiled and Drained Carrots as well as Raw Garden Cress have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Carrots vs Garden Cress:

Boiled and Drained Carrots have 3.8 times more Sodium than Raw Garden Cress.
While Raw Garden Cress contain 3 times more Calcium, 10.9 times more Copper, 4.2 times more Iron, 4.2 times more Magnesium, 3.9 times more Manganese, 2.8 times more Phosphorus, 2.8 times more Potassium, 1.4 times more Selenium and 1.3 times more Zinc than Boiled and Drained Carrots.
Both Boiled and Drained Carrots and Raw Garden Cress have similar amounts of Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Carrots have 1.4 times more Carbohydrate and 2.5 times more Fiber than Raw Garden Cress.
While Raw Garden Cress contain 4.3 times more Fat, 83.1 times more Omega 3, 1.9 times more Omega 6, 1.4 times more Sugars and 3.7 times more Protein than Boiled and Drained Carrots.
Both Boiled and Drained Carrots and Raw Garden Cress have similar amounts of Energy per 300 kcal.
Both Boiled and Drained Carrots as well as Raw Garden Cress have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled CarrotsVS Canned Carrots with Liquids and SaltGarden CressVS Canned Carrots with Liquids and SaltBoiled CarrotsVS Boiled Garden CressGarden CressVS Boiled Garden Cress

Compare Foods

Comparing Nutrients in 300 calories Boiled CarrotsVS Garden Cress

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Carrots or Garden Cress?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: