Comparing Nutrients in 14 ounces Tomatoes VS Watercress

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Watercress	60%	6%	34%

Macro Nutrients

	Tomatoes	Watercress	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	0.28% 0.048g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.4g	3.94% 5.1g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	1.1% 0.79g	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	7.5% 5.44g	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	% 4.96g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	5.22% 2g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Watercress	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	70.6% 635μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	29.8% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	24.6% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	39.4% 0.51mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.2% 1.86μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	8.93% 35.7μg	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	60.4% 54.4mg	190% 171mg	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	14.3% 2.14mg	26.5% 3.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	827% 992μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Watercress	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	47.6% 476mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	34% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	0.23% 9.13μg	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	13.4% 1.07mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	42% 0.97mg	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	13.6% 95mg	34% 238mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	38.5% 1310mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	10% 375g	10.2% 377g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Tomatoes vs Watercress:

• Raw Ripe Red Tomatoes have 3 times more Vitamin B3 and 1.7 times more Vitamin B9 than Raw Watercress.
• While Raw Watercress contain 3.8 times more Vitamin A, 2.4 times more Vitamin B1, 6.3 times more Vitamin B2, 3.5 times more Vitamin B5, 1.6 times more Vitamin B6, 3.1 times more Vitamin C, 1.9 times more Vitamin E and 31.6 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Raw Watercress have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Tomatoes vs Watercress:

• Raw Ripe Red Tomatoes have 1.4 times more Iron and 1.5 times more Zinc than Raw Watercress.
• While Raw Watercress contain 12 times more Calcium, 1.3 times more Copper, 1.9 times more Magnesium, 2.1 times more Manganese, 2.5 times more Phosphorus, 1.4 times more Potassium, more Selenium and 8.2 times more Sodium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Watercress have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Ripe Red Tomatoes have 3 times more Carbohydrate, 13.2 times more Sugars and 2.4 times more Fiber than Raw Watercress.
• While Raw Watercress contain 7.7 times more Omega 3 and 2.6 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Raw Watercress have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.