Comparing Nutrients in 500 calories Cooked Ripe Red Tomatoes VS Boiled Garden Cress with Salt

Weight per 500 calories

• Cooked Ripe Red Tomatoes: 2778g
• Boiled Garden Cress with Salt: 2174g

Boiled and Drained Garden Cress with Salt have 1.3 times more energy per unit of mass than Cooked Ripe Red Tomatoes, which is very low in comparison to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Discover which food has more nutrients per 500 calories - Cooked Ripe Red Tomatoes or Boiled Garden Cress with Salt?

Macros Ratio

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

Macro Nutrients

	Cooked Ripe Red Tomatoes	Boiled Garden Cress with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.15% 3.06g	13.4% 13g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	1.36% 0.43g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	88.3% 1.4g	1.6g per day for Men 19-50 years
Omega 6	6.86% 1.17g	16.6% 2.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.7% 111g	63.5% 82.6g	130g per day for Men 19-50 years
Sugars	95% 69g	93% 67.6g	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	50% 36.4g	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	% 32.8g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	51% 19.4g	40% 15.2g	38g per day for Men 19-50 years
Protein	47% 26.4g	73.8% 41.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Boiled Garden Cress with Salt	Recommended Dietary Allowance
Vitamin A	74% 667μg	560% 5043μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	109% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	268% 3.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.8mg	109% 17.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.7% 3.6mg	71% 3.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	263% 3.4mg	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	90% 361μg	201% 804μg	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	704% 633mg	556% 500mg	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	104% 15.6mg	72.5% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 77.8μg	6946% 8335μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Boiled Garden Cress with Salt	Recommended Dietary Allowance
Calcium	30.6% 306mg	133% 1326mg	1000mg per day for Men 19-50 years
Copper	231% 2.1mg	275% 2.48mg	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	236% 19mg	217% 17.4mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	135% 565mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	352% 8.1mg	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	111% 778mg	149% 1043mg	700mg per day for Men 19-50 years
Potassium	178% 6056mg	226% 7674mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	35.6% 19.6μg	55μg per day for Men 19-50 years
Sodium	20.4% 306mg	354% 5304mg	1500mg per day for Men 19-50 years
Zinc	35.4% 3.9mg	29.6% 3.26mg	11mg per day for Men 19-50 years
Water	71% 2621g	54.3% 2011g	3700g per day for Men 19-50 years

Cooked Ripe Red Tomatoes VS Boiled Garden Cress With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Ripe Red Tomatoes or Boiled Garden Cress with Salt?

Lets compare vitamin content per 500 calories of Cooked Ripe Red Tomatoes vs Boiled Garden Cress with Salt:

• 500 calories of Cooked Ripe Red Tomatoes have 1.3 times more Vitamin C and 1.4 times more Vitamin E than Boiled Garden Cress with Salt.
• While 500 kcal of Boiled and Drained Garden Cress with Salt contain 7.6 times more Vitamin A, 1.3 times more Vitamin B1, 5.7 times more Vitamin B2, 1.6 times more Vitamin B6, 2.2 times more Vitamin B9 and 107.2 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled Garden Cress with Salt provide similar amounts of Vitamin B3 and Vitamin B5 per 500 calories.
• Both Cooked Ripe Red Tomatoes as well as Boiled and Drained Garden Cress with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Ripe Red Tomatoes vs Boiled Garden Cress with Salt:

• 500 calories of Cooked Ripe Red Tomatoes have 1.3 times more Water than Boiled Garden Cress with Salt.
• While 500 kcal of Boiled and Drained Garden Cress with Salt contain 4.3 times more Calcium, 2.3 times more Magnesium, 2.8 times more Manganese, 1.3 times more Phosphorus, 1.3 times more Potassium, 1.4 times more Selenium and 17.4 times more Sodium than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled Garden Cress with Salt contain similar levels of Copper, Iron and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Ripe Red Tomatoes have 1.3 times more Carbohydrate and 1.3 times more Fiber than Boiled Garden Cress with Salt.
• While 500 kcal of Boiled and Drained Garden Cress with Salt contain 4.3 times more Fat, 25.4 times more Omega 3, 2.4 times more Omega 6 and 1.6 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled Garden Cress with Salt offer comparable quantities of Energy and Sugars per 500 calories.
• 500 calories of Cooked Ripe Red Tomatoes provide inadequate amounts of Omega 3 and Omega 6