Comparing Nutrients in 100 grams Tomatoes VS Boiled Garden Cress

Macros Ratio

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

Macro Nutrients

	Tomatoes	Boiled Garden Cress	Recommended Dietary Allowance
Energy	0.62% 18kcal	0.79% 23kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	0.62% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.088% 0.028g	0.063% 0.02g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	4.06% 0.065g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.08g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3% 3.9g	2.92% 3.8g	130g per day for Men 19-50 years
Sugars	3.63% 2.63g	4.3% 3.1g	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	1.9% 1.37g	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	% 1.25g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	3.16% 1.2g	1.84% 0.7g	38g per day for Men 19-50 years
Protein	1.57% 0.88g	3.4% 1.9g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Boiled Garden Cress	Recommended Dietary Allowance
Vitamin A	4.67% 42μg	25.8% 232μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.1% 0.037mg	5% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.46% 0.019mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	5% 0.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.089mg	3.26% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1.56% 0.47μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.75% 15μg	9.25% 37μg	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	15.2% 13.7mg	25.6% 23mg	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	3.6% 0.54mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.9μg	320% 383μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Boiled Garden Cress	Recommended Dietary Allowance
Calcium	1% 10mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	6.56% 0.059mg	12.7% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	0.058% 2.3μg	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	3.38% 0.27mg	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	6.2% 26mg	420mg per day for Men 19-50 years
Manganese	4.96% 0.11mg	16% 0.37mg	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	3.43% 24mg	6.86% 48mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	10.4% 353mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.53% 8mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	1.36% 0.15mg	11mg per day for Men 19-50 years
Water	2.55% 95g	2.5% 93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Tomatoes vs Boiled Garden Cress:

• Boiled and Drained Garden Cress contain 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 Raw Ripe Red Tomatoes and Boiled and Drained Garden Cress have similar amounts of Vitamin E per 100 g.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Garden Cress have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Tomatoes vs Boiled Garden Cress:

• Boiled and Drained Garden Cress contain 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 Raw Ripe Red Tomatoes and Boiled and Drained Garden Cress have similar amounts of Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Ripe Red Tomatoes have 1.7 times more Fiber than Boiled and Drained Garden Cress.
• While Boiled and Drained Garden Cress contain 21.7 times more Omega 3 and 2.2 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained Garden Cress have similar amounts of Carbohydrate and Sugars per 100 g.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Garden Cress have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.