Comparing Nutrients in 100 calories Boiled Garden Cress VS Canned Tomatoes with Green Chilies

Weight per 100 calories

• Boiled Garden Cress: 435g
• Canned Tomatoes with Green Chilies: 667g

Boiled Garden Cress have 1.5 times more energy per 100g than Canned Tomatoes with Green Chilies. It has very low energy density when compared to other foods. Canned Red Ripe Tomatoes with Green Chilies having very low energy density.

Discover which food has more nutrients per 100 calories - Boiled Garden Cress or Canned Tomatoes with Green Chilies?

Macros Ratio

	Protein	Fat	Carbs
Boiled Garden Cress	27%	19%	54%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Boiled Garden Cress	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.6g	0.55% 0.53g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.23% 0.073g	32g per day for Men 19-50 years
Omega 3	17.7% 0.28g	0.42% 0.007g	1.6g per day for Men 19-50 years
Omega 6	3.32% 0.57g	1.14% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.7% 16.5g	18.6% 24g	130g per day for Men 19-50 years
Sugars	18.7% 13.5g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	8% 3.04g	NA	38g per day for Men 19-50 years
Protein	14.8% 8.26g	8.2% 4.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Garden Cress	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	112% 1009μg	15% 133μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.7% 0.26mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.5% 0.7mg	9.74% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.7% 3.48mg	26.7% 4.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.71mg	19.7% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.5% 0.68mg	53% 0.69mg	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	40.2% 161μg	15% 60μg	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	111% 100mg	46% 41.3mg	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	14.5% 2.17mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1389% 1667μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Garden Cress	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	26.5% 265mg	13.3% 133mg	1000mg per day for Men 19-50 years
Copper	55% 0.5mg	66.7% 0.6mg	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	43.5% 3.48mg	21.7% 1.73mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	17.5% 73.3mg	420mg per day for Men 19-50 years
Manganese	70.3% 1.6mg	38.3% 0.88mg	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	30% 209mg	13.3% 93mg	700mg per day for Men 19-50 years
Potassium	45% 1535mg	21% 713mg	3400mg per day for Men 19-50 years
Selenium	7.1% 3.9μg	4.85% 2.67μg	55μg per day for Men 19-50 years
Sodium	2.3% 34.8mg	178% 2673mg	1500mg per day for Men 19-50 years
Zinc	5.93% 0.65mg	7.88% 0.87mg	11mg per day for Men 19-50 years
Water	11% 402g	17% 628g	3700g per day for Men 19-50 years

Boiled Garden Cress VS Canned Tomatoes With Green Chilies Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Garden Cress or Canned Tomatoes with Green Chilies?

Lets compare vitamin content per 100 calories of Boiled Garden Cress vs Canned Tomatoes with Green Chilies:

• 100 calories of Boiled Garden Cress have 7.6 times more Vitamin A, 5.5 times more Vitamin B2, 2.7 times more Vitamin B9 and 2.4 times more Vitamin C than Canned Tomatoes with Green Chilies.
• While 100 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 1.4 times more Vitamin B5 than Boiled and Drained Garden Cress.
• Both Boiled Garden Cress and Canned Tomatoes with Green Chilies provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per 100 calories.
• Both Boiled and Drained Garden Cress as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Boiled Garden Cress vs Canned Tomatoes with Green Chilies:

• 100 calories of Boiled Garden Cress have 2 times more Calcium, 2 times more Iron, 1.5 times more Magnesium, 1.8 times more Manganese, 2.2 times more Phosphorus, 2.2 times more Potassium and 1.5 times more Selenium than Canned Tomatoes with Green Chilies.
• While 100 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 76.9 times more Sodium, 1.3 times more Zinc and 1.6 times more Water than Boiled and Drained Garden Cress.
• Both Boiled Garden Cress and Canned Tomatoes with Green Chilies contain similar levels of Copper per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Garden Cress have 4.9 times more Fat, 42.4 times more Omega 3, 2.9 times more Omega 6 and 1.8 times more Protein than Canned Tomatoes with Green Chilies.
• While 100 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 1.5 times more Carbohydrate than Boiled and Drained Garden Cress.
• Both Boiled Garden Cress and Canned Tomatoes with Green Chilies offer comparable quantities of Energy per 100 calories.
• 100 calories of Canned Tomatoes with Green Chilies provide inadequate amounts of Omega 3 and Omega 6