Comparing Nutrients in 100 calories Cooked Ripe Red Tomatoes VS Boiled Garland Chrysanthemum

Weight per 100 calories

• Cooked Ripe Red Tomatoes: 556g
• Boiled Garland Chrysanthemum: 500g

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

Which food has more nutrients per 100 calories - Cooked Ripe Red Tomatoes or Boiled Garland Chrysanthemum?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Boiled Garland Chrysanthemum	27%	3%	70%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.61g	0.46% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22.3g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	19% 14g	14% 10g	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	10% 7.28g	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	% 6.56g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	10.2% 3.9g	30.3% 11.5g	38g per day for Men 19-50 years
Protein	9.42% 5.28g	14.6% 8.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Vitamin A	15% 133μg	71.7% 645μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	8.75% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.4% 0.12mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.96mg	22.5% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.72mg	4.2% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.8% 0.44mg	45.4% 0.59mg	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	18% 72.2μg	62.5% 250μg	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	141% 127mg	133% 120mg	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	20.7% 3.1mg	83.3% 12.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.6μg	595% 714μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Boiled Garland Chrysanthemum	Recommended Dietary Allowance
Calcium	6.1% 61mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	46.3% 0.42mg	74% 0.67mg	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	47.2% 3.78mg	234% 18.7mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	77% 1.78mg	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	22.2% 156mg	30.7% 215mg	700mg per day for Men 19-50 years
Potassium	35.6% 1211mg	83.7% 2845mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	2.73% 1.5μg	55μg per day for Men 19-50 years
Sodium	4.07% 61mg	17.7% 265mg	1500mg per day for Men 19-50 years
Zinc	7.07% 0.78mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	14% 524g	12.5% 462g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cooked Ripe Red Tomatoes vs Boiled Garland Chrysanthemum:

• Cooked Ripe Red Tomatoes have 1.9 times more Vitamin B1 and 3.4 times more Vitamin B5 than Boiled and Drained Garland Chrysanthemum.
• While Boiled and Drained Garland Chrysanthemum contains 4.8 times more Vitamin A, 6.5 times more Vitamin B2, 1.3 times more Vitamin B6, 3.5 times more Vitamin B9, 4 times more Vitamin E and 45.9 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled and Drained Garland Chrysanthemum have similar amounts of Vitamin B3 and Vitamin C per 100 kcal.
• Both Cooked Ripe Red Tomatoes as well as Boiled and Drained Garland Chrysanthemum have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cooked Ripe Red Tomatoes vs Boiled Garland Chrysanthemum:

• Cooked Ripe Red Tomatoes have 1.9 times more Selenium than Boiled and Drained Garland Chrysanthemum.
• While Boiled and Drained Garland Chrysanthemum contains 5.6 times more Calcium, 1.6 times more Copper, 5 times more Iron, 1.8 times more Magnesium, 3 times more Manganese, 1.4 times more Phosphorus, 2.3 times more Potassium, 4.3 times more Sodium and 1.3 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled and Drained Garland Chrysanthemum have similar amounts of Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cooked Ripe Red Tomatoes have 1.4 times more Omega 6 and 1.4 times more Sugars than Boiled and Drained Garland Chrysanthemum.
• While Boiled and Drained Garland Chrysanthemum contains 2.7 times more Omega 3, 3 times more Fiber and 1.6 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled and Drained Garland Chrysanthemum have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Cooked Ripe Red Tomatoes as well as Boiled and Drained Garland Chrysanthemum have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.