Comparing Nutrients in 7 ounces Boiled Garden Cress VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Boiled Garden Cress	27%	19%	54%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Boiled Garden Cress	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	1.57% 45.6kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	0.068% 0.022g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.8% 7.54g	5.53% 7.2g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	3.66% 1.4g	NA	38g per day for Men 19-50 years
Protein	6.73% 3.77g	2.45% 1.37g	56g per day for Men 19-50 years

Vitamins

	Boiled Garden Cress	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	51% 460μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	7.94% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.47% 0.32mg	5.87% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	15.7% 0.2mg	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	18.4% 73.4μg	4.47% 18μg	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	50.7% 45.6mg	13.7% 12.3mg	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	6.6% 0.99mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	634% 761μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Garden Cress	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	12% 121mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	20% 0.18mg	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	20% 1.6mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	32% 0.74mg	11.4% 0.26mg	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	13.6% 95mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	20.6% 701mg	6.25% 212mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	53% 796mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	2.35% 0.26mg	11mg per day for Men 19-50 years
Water	4.96% 184g	5.05% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Garden Cress VS Canned Tomatoes with Green Chilies per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Garden Cress versus 7 oz of Canned Tomatoes with Green Chilies to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Garden Cress vs Canned Tomatoes with Green Chilies:

• 7 ounces of Boiled Garden Cress have 11.6 times more Vitamin A, 1.8 times more Vitamin B1, 8.4 times more Vitamin B2, 1.3 times more Vitamin B3, 1.5 times more Vitamin B6, 4.1 times more Vitamin B9 and 3.7 times more Vitamin C than Canned Tomatoes with Green Chilies.
• Both Boiled Garden Cress and Canned Tomatoes with Green Chilies provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Boiled and Drained Garden Cress as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Garden Cress vs Canned Tomatoes with Green Chilies:

• 7 ounces of Boiled Garden Cress have 3.1 times more Calcium, 1.3 times more Copper, 3.1 times more Iron, 2.4 times more Magnesium, 2.8 times more Manganese, 3.4 times more Phosphorus and 3.3 times more Potassium than Canned Tomatoes with Green Chilies.
• While 7 oz of Canned Red Ripe Tomatoes with Green Chilies contain 50.1 times more Sodium than Boiled and Drained Garden Cress.
• Both Boiled Garden Cress and Canned Tomatoes with Green Chilies contain similar levels of Water per seven ounces.
• Both Boiled and Drained Garden Cress as well as Canned Red Ripe Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Garden Cress have 65 times more Omega 3 and 2.8 times more Protein than Canned Tomatoes with Green Chilies.
• Both Boiled Garden Cress and Canned Tomatoes with Green Chilies offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Garden Cress as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Energy and Omega 6 in seven ounces.