Comparing Nutrients in 500 calories Boiled Garden CressVS Canned Carrots with Salt

Weight per 500 calories

Boiled Garden Cress

2174g

Canned Carrots with Salt

2000g

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

Which food has more nutrients per 500 calories - Boiled Garden Cress or Canned Carrots with Salt?

Macros Ratio

Protein Fat Carbs

Boiled Garden Cress

27%

19%

54%

Canned Carrots with Salt

10%

84%

500 kcal ▼

Macro Nutrients

Boiled Garden Cressvs Canned Carrots with Salt

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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13.4%13g

Fat

3.9%3.8g

13 gvs3.8 g

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

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1.36%0.43g

Saturated Fat

2.25%0.72g

0.43 gvs0.72 g

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

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88.3%1.4g

Omega 3

13.8%0.22g

1.4 gvs0.22 g

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

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16.6%2.83g

Omega 6

9.3%1.58g

2.83 gvs1.58 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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63.5%82.6g

Carbohydrate

85.2%111g

82.6 gvs111 g

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

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93%67.6g

Sugars

68.4%49.6g

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

67.6 gvs49.6 g

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

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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]

NA gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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40%15.2g

Fiber

79%30g

15.2 gvs30 g

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

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73.8%41.3g

Protein

23%13g

41.3 gvs13 g

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

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Vitamins

Boiled Garden Cressvs Canned Carrots with Salt

560%5043μg

Vitamin A

1240%11160μg

RAE, retinol activity equivalents

5043 μgvs11160 μg

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

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109%1.3mg

Vitamin B1

30%0.36mg

Thiamine

1.3 mgvs0.36 mg

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

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268%3.48mg

Vitamin B2

46%0.6mg

Riboflavin

3.48 mgvs0.6 mg

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

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109%17.4mg

Vitamin B3

69%11mg

Niacin, nicotinic acid, niacinamide

17.4 mgvs11 mg

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

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71%3.54mg

Vitamin B5

54%2.7mg

Pantothenic acid

3.54 mgvs2.7 mg

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

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263%3.4mg

Vitamin B6

172%2.24mg

Pyridoxine

3.4 mgvs2.24 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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201%804μg

Vitamin B9

45%180μg

Folates and Folic Acid

804 μgvs180 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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556%500mg

Vitamin C

60%54mg

Ascorbic acid

500 mgvs54 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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72.5%11mg

Vitamin E

99%15mg

Tocopherols and Tocotrienols

11 mgvs15 mg

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

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6946%8335μg

Vitamin K

163%196μg

Phytomenadione or phylloquinone

8335 μgvs196 μg

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

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Minerals

Boiled Garden Cressvs Canned Carrots with Salt

133%1326mg

Calcium

50%500mg

1326 mgvs500 mg

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

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275%2.48mg

Copper

231%2.08mg

2.48 mgvs2.08 mg

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

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Fluoride

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

NA μgvsNA μg

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

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217%17.4mg

Iron

160%13mg

17.4 mgvs13 mg

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

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135%565mg

Magnesium

38%160mg

565 mgvs160 mg

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

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352%8.1mg

Manganese

391%9mg

8.1 mgvs9 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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149%1043mg

Phosphorus

68.6%480mg

1043 mgvs480 mg

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

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226%7674mg

Potassium

105%3580mg

7674 mgvs3580 mg

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

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35.6%19.6μg

Selenium

14.5%8μg

19.6 μgvs8 μg

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

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11.6%174mg

Sodium

323%4840mg

174 mgvs4840 mg

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

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29.6%3.26mg

Zinc

47.3%5.2mg

3.26 mgvs5.2 mg

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

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54.3%2011g

Water

50.2%1859g

2011 gvs1859 g

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

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Lets compare vitamin content per 500 calories of Boiled Garden Cress vs Canned Carrots with Salt:

Boiled and Drained Garden Cress have 3.6 times more Vitamin B1, 5.8 times more Vitamin B2, 1.6 times more Vitamin B3, 1.3 times more Vitamin B5, 1.5 times more Vitamin B6, 4.5 times more Vitamin B9, 9.3 times more Vitamin C and 42.5 times more Vitamin K than Drained Canned Carrots with Salt.
While Drained Canned Carrots with Salt contain 2.2 times more Vitamin A and 1.4 times more Vitamin E than Boiled and Drained Garden Cress.
Both Boiled and Drained Garden Cress as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Garden Cress vs Canned Carrots with Salt:

Boiled and Drained Garden Cress have 2.7 times more Calcium, 1.4 times more Iron, 3.5 times more Magnesium, 2.2 times more Phosphorus, 2.1 times more Potassium and 2.4 times more Selenium than Drained Canned Carrots with Salt.
While Drained Canned Carrots with Salt contain 27.8 times more Sodium and 1.6 times more Zinc than Boiled and Drained Garden Cress.
Both Boiled and Drained Garden Cress and Drained Canned Carrots with Salt have similar amounts of Copper, Manganese and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Garden Cress have 3.4 times more Fat, 6.4 times more Omega 3, 1.8 times more Omega 6, 1.4 times more Sugars and 3.2 times more Protein than Drained Canned Carrots with Salt.
While Drained Canned Carrots with Salt contain 1.3 times more Carbohydrate and 2 times more Fiber than Boiled and Drained Garden Cress.
Both Boiled and Drained Garden Cress and Drained Canned Carrots with Salt have similar amounts of Energy per 500 kcal.
Both Boiled and Drained Garden Cress as well as Drained Canned Carrots with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled Garden CressVS CucumberCanned Carrots with SaltVS CucumberBoiled Garden CressVS Frozen CarrotsCanned Carrots with SaltVS Frozen Carrots

Compare Foods

Comparing Nutrients in 500 calories Boiled Garden CressVS Canned Carrots with Salt

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Garden Cress or Canned Carrots with Salt?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: