Comparing Nutrients in 300 calories Boiled Garden CressVS Carrots

Weight per 300 calories

Boiled Garden Cress

1304g

Carrots

732g

Raw Carrots have 1.8 times more energy per unit of mass than Boiled and Drained Garden Cress, which is low in comparison to other foods. Boiled Garden Cress having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Boiled Garden Cress

27%

19%

54%

Carrots

87%

300 kcal ▼

Macro Nutrients

Boiled Garden Cressvs Carrots

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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8.07%7.83g

Fat

1.8%1.76g

7.83 gvs1.76 g

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

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0.82%0.26g

Saturated Fat

0.73%0.23g

0.26 gvs0.23 g

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

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53%0.85g

Omega 3

0.91%0.015g

0.85 gvs0.015 g

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

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9.97%1.7g

Omega 6

4.3%0.73g

1.7 gvs0.73 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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38%49.6g

Carbohydrate

54%70g

49.6 gvs70 g

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

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56%40.6g

Sugars

48%34.7g

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

40.6 gvs34.7 g

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

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Fructose

5.55%4.02g

≤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]

NA gvs4.02 g

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

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Glucose

%4.3g

NA gvs4.3 g

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

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Sucrose

%26.3g

NA gvs26.3 g

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

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24%9.13g

Fiber

54%20.5g

9.13 gvs20.5 g

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

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44.3%24.8g

Protein

12%6.8g

24.8 gvs6.8 g

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

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Vitamins

Boiled Garden Cressvs Carrots

336%3026μg

Vitamin A

679%6110μg

RAE, retinol activity equivalents

3026 μgvs6110 μg

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

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65.2%0.78mg

Vitamin B1

40.2%0.48mg

Thiamine

0.78 mgvs0.48 mg

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

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161%2.1mg

Vitamin B2

32.6%0.42mg

Riboflavin

2.1 mgvs0.42 mg

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

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65.2%10.4mg

Vitamin B3

45%7.2mg

Niacin, nicotinic acid, niacinamide

10.4 mgvs7.2 mg

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

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42.5%2.13mg

Vitamin B5

40%2mg

Pantothenic acid

2.13 mgvs2 mg

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

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158%2.05mg

Vitamin B6

77.7%1mg

Pyridoxine

2.05 mgvs1 mg

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

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Vitamin B7

54%16.2μg

Biotin

NA μgvs16.2 μg

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

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121%483μg

Vitamin B9

34.8%139μg

Folates and Folic Acid

483 μgvs139 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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333%300mg

Vitamin C

48%43mg

Ascorbic acid

300 mgvs43 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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43.5%6.52mg

Vitamin E

32%4.83mg

Tocopherols and Tocotrienols

6.52 mgvs4.83 mg

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

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4167%5001μg

Vitamin K

80.5%97μg

Phytomenadione or phylloquinone

5001 μgvs97 μg

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

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Minerals

Boiled Garden Cressvs Carrots

79.6%796mg

Calcium

24%241mg

796 mgvs241 mg

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

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165%1.5mg

Copper

36.6%0.33mg

1.5 mgvs0.33 mg

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

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Fluoride

0.59%23.4μg

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

NA μgvs23.4 μg

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

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130%10.4mg

Iron

27.4%2.2mg

10.4 mgvs2.2 mg

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

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80.7%339mg

Magnesium

21%88mg

339 mgvs88 mg

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

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211%4.85mg

Manganese

45.5%1.05mg

4.85 mgvs1.05 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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89.4%626mg

Phosphorus

36.6%256mg

626 mgvs256 mg

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

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135%4604mg

Potassium

69%2341mg

4604 mgvs2341 mg

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

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21.3%11.7μg

Selenium

1.33%0.73μg

11.7 μgvs0.73 μg

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

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6.96%104mg

Sodium

33.7%505mg

104 mgvs505 mg

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

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17.8%1.96mg

Zinc

16%1.76mg

1.96 mgvs1.76 mg

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

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32.6%1207g

Water

17.5%646g

1207 gvs646 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 Garden Cress vs Carrots:

Boiled and Drained Garden Cress have 1.6 times more Vitamin B1, 4.9 times more Vitamin B2, 1.5 times more Vitamin B3, 2 times more Vitamin B6, 3.5 times more Vitamin B9, 6.9 times more Vitamin C, 1.4 times more Vitamin E and 51.8 times more Vitamin K than Raw Carrots.
While Raw Carrots contain 2 times more Vitamin A than Boiled and Drained Garden Cress.
Both Boiled and Drained Garden Cress and Raw Carrots have similar amounts of Vitamin B5 per 300 kcal.
Both Boiled and Drained Garden Cress as well as Raw Carrots have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

Boiled and Drained Garden Cress have 3.3 times more Calcium, 4.5 times more Copper, 4.8 times more Iron, 3.9 times more Magnesium, 4.6 times more Manganese, 2.4 times more Phosphorus, 2 times more Potassium, 16 times more Selenium and 1.9 times more Water than Raw Carrots.
While Raw Carrots contain 4.8 times more Sodium than Boiled and Drained Garden Cress.
Both Boiled and Drained Garden Cress and Raw Carrots have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Boiled and Drained Garden Cress have 4.5 times more Fat, 57.9 times more Omega 3, 2.3 times more Omega 6 and 3.6 times more Protein than Raw Carrots.
While Raw Carrots contain 1.4 times more Carbohydrate and 2.2 times more Fiber than Boiled and Drained Garden Cress.
Both Boiled and Drained Garden Cress and Raw Carrots have similar amounts of Energy and Sugars per 300 kcal.
Both Boiled and Drained Garden Cress as well as Raw Carrots have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Boiled Garden CressVS CucumberCarrotsVS CucumberBoiled Garden CressVS Boiled CarrotsCarrotsVS Boiled Carrots

Compare Foods

Comparing Nutrients in 300 calories Boiled Garden CressVS Carrots

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: