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

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Boiled Garden Cress	27%	19%	54%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Boiled Garden Cress	Recommended Dietary Allowance
Energy	6.2% 180kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	40.6% 0.65g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	7.65% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	29.2% 38g	130g per day for Men 19-50 years
Sugars	34.3% 25g	43% 31g	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	18% 13g	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	% 12g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	18.4% 7g	18.4% 7g	38g per day for Men 19-50 years
Protein	17% 9.5g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Boiled Garden Cress	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	258% 2320μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	123% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	121% 1.57mg	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	32.5% 130μg	93% 370μg	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	253% 228mg	256% 230mg	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	37.3% 5.6mg	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	3195% 3834μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Boiled Garden Cress	Recommended Dietary Allowance
Calcium	11% 110mg	61% 610mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	127% 1.14mg	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	85% 6.8mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	162% 3.72mg	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	40% 280mg	68.6% 480mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	104% 3530mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	25.5% 943g	25% 925g	3700g per day for Men 19-50 years

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

• Boiled and Drained Garden Cress contain 9.7 times more Vitamin A, 1.7 times more Vitamin B1, 7.3 times more Vitamin B2, 1.5 times more Vitamin B3, 1.3 times more Vitamin B5, 2 times more Vitamin B6, 2.8 times more Vitamin B9 and 136.9 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled and Drained Garden Cress have similar amounts of Vitamin C and Vitamin E per 1 kg.
• Both Cooked Ripe Red Tomatoes as well as Boiled and Drained Garden Cress have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled and Drained Garden Cress contain 5.5 times more Calcium, 1.5 times more Copper, 2.9 times more Magnesium, 3.5 times more Manganese, 1.7 times more Phosphorus, 1.6 times more Potassium and 1.8 times more Selenium than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled and Drained Garden Cress have similar amounts of Iron, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Garden Cress contain 32.5 times more Omega 3 and 2 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled and Drained Garden Cress have similar amounts of Carbohydrate, Sugars and Fiber per 1 kg.
• Both Cooked Ripe Red Tomatoes as well as Boiled and Drained Garden Cress have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.