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

Macros Ratio

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

Macro Nutrients

	Boiled Garden Cress	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	3.6% 104kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.091g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	18.4% 0.29g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	3.47% 0.59g	1.12% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.3% 17.2g	14% 18g	130g per day for Men 19-50 years
Sugars	19.5% 14g	15.6% 11.3g	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	8.2% 5.94g	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	% 5.35g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	15.4% 8.6g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Garden Cress	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	117% 1052μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.8% 0.74mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.8% 0.71mg	27.6% 0.36mg	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	42% 168μg	14.7% 59μg	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	116% 104mg	115% 103mg	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	15% 2.27mg	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1449% 1739μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Garden Cress	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	27.7% 277mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	37.8% 0.34mg	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	45.4% 3.63mg	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	73.4% 1.7mg	20.7% 0.48mg	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	31% 218mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	47% 1601mg	29% 989mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	11.3% 420g	11.6% 428g	3700g per day for Men 19-50 years

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

• Boiled and Drained Garden Cress have 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 Boiled and Drained Garden Cress and Cooked Ripe Red Tomatoes have similar amounts of Vitamin C and Vitamin E per 1 lb.
• Both Boiled and Drained Garden Cress as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled and Drained Garden Cress have 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 Boiled and Drained Garden Cress and Cooked Ripe Red Tomatoes have similar amounts of Iron, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Garden Cress have 32.5 times more Omega 3, 1.2 times more Sugars and 2 times more Protein than Cooked Ripe Red Tomatoes.
• Both Boiled and Drained Garden Cress and Cooked Ripe Red Tomatoes have similar amounts of Carbohydrate and Fiber per 1 lb.
• Both Boiled and Drained Garden Cress as well as Cooked Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.