Comparing Nutrients in 100 calories Canned Tomatoes with Green Chilies VS Dandelion Greens

Weight per 100 calories

• Canned Tomatoes with Green Chilies: 667g
• Dandelion Greens: 222g

Raw Dandelion Greens have 3 times more energy per unit of mass than Canned Red Ripe Tomatoes with Green Chilies, which is low in comparison to other foods. Canned Tomatoes with Green Chilies having very low energy density.

Discover which food has more nutrients per 100 calories - Canned Tomatoes with Green Chilies or Dandelion Greens?

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Dandelion Greens	20%	12%	68%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Dandelion Greens	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.53g	1.6% 1.56g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	0.42% 0.007g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	3.4% 0.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.6% 24g	15.7% 20.4g	130g per day for Men 19-50 years
Sugars	NA	2.18% 1.58g	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	NA	20.5% 7.78g	38g per day for Men 19-50 years
Protein	8.2% 4.6g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Dandelion Greens	Recommended Dietary Allowance
Vitamin A	15% 133μg	125% 1129μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.74% 0.13mg	44.4% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.7% 4.27mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.7% 0.99mg	3.73% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	43% 0.56mg	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	15% 60μg	15% 60μg	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	46% 41.3mg	86.4% 77.8mg	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	NA	51% 7.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1441% 1730μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Dandelion Greens	Recommended Dietary Allowance
Calcium	13.3% 133mg	41.6% 416mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	42.2% 0.38mg	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	21.7% 1.73mg	86% 6.9mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.3mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	33% 0.76mg	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	13.3% 93mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	21% 713mg	26% 882mg	3400mg per day for Men 19-50 years
Selenium	4.85% 2.67μg	2.02% 1.1μg	55μg per day for Men 19-50 years
Sodium	178% 2673mg	11.3% 169mg	1500mg per day for Men 19-50 years
Zinc	7.88% 0.87mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	17% 628g	5.14% 190g	3700g per day for Men 19-50 years

Canned Tomatoes With Green Chilies VS Dandelion Greens Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Canned Tomatoes with Green Chilies or Dandelion Greens?

Lets compare vitamin content per 100 calories of Canned Tomatoes with Green Chilies vs Dandelion Greens:

• 100 calories of Canned Tomatoes with Green Chilies have 2.4 times more Vitamin B3, 5.3 times more Vitamin B5 and 1.2 times more Vitamin B6 than Dandelion Greens.
• While 100 kcal of Raw Dandelion Greens contain 8.5 times more Vitamin A, 1.9 times more Vitamin B1, 4.6 times more Vitamin B2 and 1.9 times more Vitamin C than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Dandelion Greens provide similar amounts of Vitamin B9 per 100 calories.
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Raw Dandelion Greens have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Canned Tomatoes with Green Chilies vs Dandelion Greens:

• 100 calories of Canned Tomatoes with Green Chilies have 1.6 times more Copper, 2.4 times more Selenium, 15.8 times more Sodium and 3.3 times more Water than Dandelion Greens.
• While 100 kcal of Raw Dandelion Greens contain 3.1 times more Calcium, 4 times more Iron and 1.6 times more Phosphorus than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Dandelion Greens contain similar levels of Magnesium, Manganese, Potassium and Zinc per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Raw Dandelion Greens contain 14.7 times more Omega 3, 3 times more Omega 6 and 1.3 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Dandelion Greens offer comparable quantities of Energy and Carbohydrate per 100 calories.
• 100 calories of Canned Tomatoes with Green Chilies provide inadequate amounts of Omega 3 and Omega 6