Comparing Nutrients in 7 ounces Garden Cress VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Garden Cress	27%	16%	57%
Tomatoes	17%	9%	74%

Macro Nutrients

	Garden Cress	Tomatoes	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	9.43% 0.15g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	1.77% 0.3g	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.4% 11g	5.94% 7.7g	130g per day for Men 19-50 years
Sugars	12% 8.73g	7.2% 5.2g	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	3.75% 2.7g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	5.74% 2.2g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	9.2% 5.16g	3.1% 1.75g	56g per day for Men 19-50 years

Vitamins

	Garden Cress	Tomatoes	Recommended Dietary Allowance
Vitamin A	76.3% 687μg	9.26% 83.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.7% 0.52mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	7.37% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	3.53% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.7% 0.49mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	3.1% 0.93μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	39.7% 159μg	7.44% 29.8μg	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	152% 137mg	30.2% 27mg	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	9.26% 1.4mg	7.14% 1.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	896% 1075μg	13% 15.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Garden Cress	Tomatoes	Recommended Dietary Allowance
Calcium	16% 161mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	37.5% 0.34mg	13% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.56μg	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	32.2% 2.58mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	18% 75.4mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	47.7% 1.1mg	9.84% 0.23mg	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	21.5% 151mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	35.4% 1203mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.8% 177g	5.07% 188g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Garden Cress vs Tomatoes:

• Raw Garden Cress have 8.2 times more Vitamin A, 2.2 times more Vitamin B1, 13.7 times more Vitamin B2, 1.7 times more Vitamin B3, 2.7 times more Vitamin B5, 3.1 times more Vitamin B6, 5.3 times more Vitamin B9, 5 times more Vitamin C, 1.3 times more Vitamin E and 68.6 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Garden Cress as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Garden Cress vs Tomatoes:

• Raw Garden Cress have 8.1 times more Calcium, 2.9 times more Copper, 4.8 times more Iron, 3.5 times more Magnesium, 4.9 times more Manganese, 3.2 times more Phosphorus, 2.6 times more Potassium, more Selenium and 1.4 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Garden Cress and Raw Ripe Red Tomatoes have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Garden Cress have 1.8 times more Energy, 25.3 times more Omega 3, 1.4 times more Carbohydrate, 1.7 times more Sugars and 3 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Garden Cress and Raw Ripe Red Tomatoes have similar amounts of Fiber per 7 oz.
• Both Raw Garden Cress as well as Raw Ripe Red Tomatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.