Comparing Nutrients in 500 calories Watercress VS Tomatoes

Weight per 500 calories

• Watercress: 4546g
• Tomatoes: 2778g

Raw Ripe Red Tomatoes have 1.6 times more energy per unit of mass than Raw Watercress, which is very low in comparison to other foods. Watercress having very low energy density.

Which food has more nutrients per 500 calories - Watercress or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Watercress	60%	6%	34%
Tomatoes	17%	9%	74%

Macro Nutrients

	Watercress	Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.7% 4.55g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	3.84% 1.23g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	65.3% 1.05g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.55g	13% 2.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.6g	83% 108g	130g per day for Men 19-50 years
Sugars	12.5% 9.1g	101% 73g	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	52.5% 38g	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	% 34.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	60% 22.7g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	187% 105g	43.7% 24.4g	56g per day for Men 19-50 years

Vitamins

	Watercress	Tomatoes	Recommended Dietary Allowance
Vitamin A	808% 7273μg	130% 1167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	341% 4.1mg	85.6% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	420% 5.45mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.1mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	282% 14mg	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	451% 5.86mg	171% 2.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	43.4% 13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	102% 409μg	104% 417μg	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	2172% 1955mg	423% 381mg	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	303% 45.5mg	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9470% 11364μg	183% 219μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Watercress	Tomatoes	Recommended Dietary Allowance
Calcium	545% 5455mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	389% 3.5mg	182% 1.64mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.6% 64μg	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	114% 9.1mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	227% 955mg	72.8% 306mg	420mg per day for Men 19-50 years
Manganese	482% 11mg	138% 3.17mg	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	390% 2727mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	441% 15000mg	194% 6583mg	3400mg per day for Men 19-50 years
Selenium	74.4% 41μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	124% 1864mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	117% 4323g	71% 2626g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Watercress vs Tomatoes:

• Raw Watercress have 6.2 times more Vitamin A, 4 times more Vitamin B1, 10.3 times more Vitamin B2, 5.7 times more Vitamin B5, 2.6 times more Vitamin B6, 5.1 times more Vitamin C, 3 times more Vitamin E and 51.8 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.8 times more Vitamin B3 than Raw Watercress.
• Both Raw Watercress and Raw Ripe Red Tomatoes have similar amounts of Vitamin B9 per 500 kcal.
• Both Raw Watercress as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Watercress vs Tomatoes:

• Raw Watercress have 19.6 times more Calcium, 2.1 times more Copper, 1.2 times more Iron, 3.1 times more Magnesium, 3.5 times more Manganese, 4.1 times more Phosphorus, 2.3 times more Potassium, more Selenium, 13.4 times more Sodium and 1.6 times more Water than Raw Ripe Red Tomatoes.
• Both Raw Watercress and Raw Ripe Red Tomatoes have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Watercress have 12.5 times more Omega 3 and 4.3 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 4.1 times more Omega 6, 1.8 times more Carbohydrate, 8 times more Sugars and 1.5 times more Fiber than Raw Watercress.
• Both Raw Watercress and Raw Ripe Red Tomatoes have similar amounts of Energy and Fat per 500 kcal.
• Both Raw Watercress as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.