Comparing Nutrients in 1 pound Boiled Garden Cress VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Garden Cress	27%	19%	54%
Tomatoes	17%	9%	74%

Macro Nutrients

	Boiled Garden Cress	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	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.091g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	18.4% 0.29g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	3.47% 0.59g	2.13% 0.36g	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	13.6% 17.6g	130g per day for Men 19-50 years
Sugars	19.5% 14g	16.5% 12g	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	8.57% 6.2g	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	% 5.67g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	15.4% 8.6g	7.13% 4g	56g per day for Men 19-50 years

Vitamins

	Boiled Garden Cress	Tomatoes	Recommended Dietary Allowance
Vitamin A	117% 1052μg	21% 191μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.7% 0.27mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.8% 0.74mg	8.07% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.8% 0.71mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	7.1% 2.13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	42% 168μg	17% 68μg	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	69% 62mg	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	16.3% 2.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1449% 1739μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Garden Cress	Tomatoes	Recommended Dietary Allowance
Calcium	27.7% 277mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	29.7% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.26% 10.4μg	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	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	73.4% 1.7mg	22.5% 0.52mg	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	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	47% 1601mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	11.3% 420g	11.6% 429g	3700g per day for Men 19-50 years

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

• Boiled and Drained Garden Cress have 5.5 times more Vitamin A, 1.6 times more Vitamin B1, 8.4 times more Vitamin B2, 1.3 times more Vitamin B3, 1.8 times more Vitamin B5, 2 times more Vitamin B6, 2.5 times more Vitamin B9, 1.7 times more Vitamin C and 48.5 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Boiled and Drained Garden Cress and Raw Ripe Red Tomatoes have similar amounts of Vitamin E per 1 lb.
• Both Boiled and Drained Garden Cress as well as Raw 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 Tomatoes:

• Boiled and Drained Garden Cress have 6.1 times more Calcium, 1.9 times more Copper, 3 times more Iron, 2.4 times more Magnesium, 3.3 times more Manganese, 2 times more Phosphorus, 1.5 times more Potassium and more Selenium than Raw Ripe Red Tomatoes.
• Both Boiled and Drained Garden Cress and Raw Ripe Red Tomatoes have similar amounts of Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Garden Cress have 21.7 times more Omega 3 and 2.2 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.7 times more Fiber than Boiled and Drained Garden Cress.
• Both Boiled and Drained Garden Cress and Raw Ripe Red Tomatoes have similar amounts of Carbohydrate and Sugars per 1 lb.
• Both Boiled and Drained Garden Cress as well as Raw Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.