Comparing Nutrients in 100 calories Stewed Canned Tomatoes VS Boiled Dandelion Greens

Weight per 100 calories

• Stewed Canned Tomatoes: 385g
• Boiled Dandelion Greens: 303g

Boiled and Drained Dandelion Greens have 1.3 times more energy per unit of mass than Stewed Canned Ripe Red Tomatoes, which is low in comparison to other foods. Stewed Canned Tomatoes having very low energy density.

Which food has more nutrients per 100 calories - Stewed Canned Tomatoes or Boiled Dandelion Greens?

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Boiled Dandelion Greens	21%	14%	65%

Macro Nutrients

	Stewed Canned Tomatoes	Boiled Dandelion Greens	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	1.4% 0.44g	32g per day for Men 19-50 years
Omega 3	0.72% 0.012g	7.2% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1.67% 0.28g	4% 0.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.3% 24g	15% 19.4g	130g per day for Men 19-50 years
Sugars	18.7% 13.5g	2.1% 1.5g	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	9.97% 7.23g	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	% 6.27g	NA	g per day for Men 19-50 years
Sucrose	% 0.077g	NA	g per day for Men 19-50 years
Fiber	10% 3.85g	23% 8.8g	38g per day for Men 19-50 years
Protein	6.25% 3.5g	11% 6.06g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Boiled Dandelion Greens	Recommended Dietary Allowance
Vitamin A	3.85% 34.6μg	115% 1036μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.7% 0.18mg	33% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.4% 0.13mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.75mg	9.73% 1.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.77% 0.44mg	3.45% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.03% 0.065mg	37.3% 0.48mg	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	4.8% 19.2μg	9.85% 39.4μg	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	33.8% 30.4mg	60.6% 54.5mg	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	21.3% 3.2mg	49.3% 7.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.7% 9.23μg	1392% 1671μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Boiled Dandelion Greens	Recommended Dietary Allowance
Calcium	13% 131mg	42.4% 424mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	38.7% 0.35mg	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	64% 5.1mg	68% 5.45mg	8mg per day for Men 19-50 years
Magnesium	11% 46mg	17.3% 72.7mg	420mg per day for Men 19-50 years
Manganese	9.87% 0.23mg	30.3% 0.7mg	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	11% 77mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	23.4% 796mg	20.7% 703mg	3400mg per day for Men 19-50 years
Selenium	4.2% 2.3μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	56.7% 850mg	8.9% 133mg	1500mg per day for Men 19-50 years
Zinc	5.94% 0.65mg	7.7% 0.85mg	11mg per day for Men 19-50 years
Water	9.5% 352g	7.35% 272g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Stewed Canned Tomatoes vs Boiled Dandelion Greens:

• Stewed Canned Ripe Red Tomatoes have 1.8 times more Vitamin B3 and 2.5 times more Vitamin B5 than Boiled and Drained Dandelion Greens.
• While Boiled and Drained Dandelion Greens contain 29.9 times more Vitamin A, 2.2 times more Vitamin B1, 3.9 times more Vitamin B2, 7.4 times more Vitamin B6, 2 times more Vitamin B9, 1.8 times more Vitamin C, 2.3 times more Vitamin E and 181 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled and Drained Dandelion Greens have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Stewed Canned Tomatoes vs Boiled Dandelion Greens:

• Stewed Canned Ripe Red Tomatoes have 1.2 times more Copper, 2.5 times more Selenium, 6.4 times more Sodium and 1.3 times more Water than Boiled and Drained Dandelion Greens.
• While Boiled and Drained Dandelion Greens contain 3.2 times more Calcium, 1.6 times more Magnesium, 3.1 times more Manganese, 1.7 times more Phosphorus and 1.3 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes and Boiled and Drained Dandelion Greens have similar amounts of Iron and Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Stewed Canned Ripe Red Tomatoes have 1.2 times more Carbohydrate and 8.9 times more Sugars than Boiled and Drained Dandelion Greens.
• While Boiled and Drained Dandelion Greens contain 2.5 times more Fat, 4.4 times more Saturated Fat, 10 times more Omega 3, 2.4 times more Omega 6, 2.3 times more Fiber and 1.7 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes and Boiled and Drained Dandelion Greens have similar amounts of Energy per 100 kcal.
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled and Drained Dandelion Greens have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.