Comparing Nutrients in 1 kilogram Garden Cress VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Garden Cress	27%	16%	57%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Garden Cress	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	11% 320kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	7.2% 7g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	47.5% 0.76g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.52g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.3% 55g	31% 40g	130g per day for Men 19-50 years
Sugars	60.7% 44g	34.3% 25g	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	18% 13g	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	% 12g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	29% 11g	18.4% 7g	38g per day for Men 19-50 years
Protein	46.4% 26g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Garden Cress	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	384% 3460μg	26.7% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.7% 0.8mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	200% 2.6mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.5% 10mg	33.3% 5.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	190% 2.47mg	60.8% 0.79mg	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	200% 800μg	32.5% 130μg	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	767% 690mg	253% 228mg	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	46.7% 7mg	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4516% 5419μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garden Cress	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	81% 810mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	189% 1.7mg	83.3% 0.75mg	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	163% 13mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	90% 380mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	240% 5.53mg	45.7% 1.05mg	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	109% 760mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	178% 6060mg	64% 2180mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	24% 894g	25.5% 943g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Garden Cress vs Cooked Ripe Red Tomatoes:

• Raw Garden Cress have 14.4 times more Vitamin A, 2.2 times more Vitamin B1, 11.8 times more Vitamin B2, 1.9 times more Vitamin B3, 1.9 times more Vitamin B5, 3.1 times more Vitamin B6, 6.2 times more Vitamin B9, 3 times more Vitamin C, 1.3 times more Vitamin E and 193.5 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Raw Garden Cress as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Garden Cress vs Cooked Ripe Red Tomatoes:

• Raw Garden Cress have 7.4 times more Calcium, 2.3 times more Copper, 1.9 times more Iron, 4.2 times more Magnesium, 5.3 times more Manganese, 2.7 times more Phosphorus, 2.8 times more Potassium, 1.8 times more Selenium and 1.6 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Raw Garden Cress and Cooked Ripe Red Tomatoes have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Garden Cress have 1.8 times more Energy, 38 times more Omega 3, 1.4 times more Carbohydrate, 1.8 times more Sugars, 1.6 times more Fiber and 2.7 times more Protein than Cooked Ripe Red Tomatoes.
• Both Raw Garden Cress as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.