Comparing Nutrients in 100 calories Cooked Ripe Red Tomatoes VS Dandelion Greens

Weight per 100 calories

• Cooked Ripe Red Tomatoes: 556g
• Dandelion Greens: 222g

Raw Dandelion Greens have 2.5 times more energy per unit of mass than Cooked Ripe Red Tomatoes, which is low in comparison to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 100 calories - Cooked Ripe Red Tomatoes or Dandelion Greens?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Dandelion Greens	20%	12%	68%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Dandelion Greens	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.61g	1.6% 1.56g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	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	17% 22.3g	15.7% 20.4g	130g per day for Men 19-50 years
Sugars	19% 14g	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	10% 7.28g	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	% 6.56g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	10.2% 3.9g	20.5% 7.78g	38g per day for Men 19-50 years
Protein	9.42% 5.28g	10.7% 6g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	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	16.7% 0.2mg	35% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.4% 0.12mg	44.4% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.96mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.72mg	3.73% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.8% 0.44mg	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	18% 72.2μg	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	141% 127mg	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	20.7% 3.1mg	51% 7.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.6μg	1441% 1730μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Dandelion Greens	Recommended Dietary Allowance
Calcium	6.1% 61mg	41.6% 416mg	1000mg per day for Men 19-50 years
Copper	46.3% 0.42mg	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	47.2% 3.78mg	86% 6.9mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	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	22.2% 156mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	35.6% 1211mg	26% 882mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	2.02% 1.1μg	55μg per day for Men 19-50 years
Sodium	4.07% 61mg	11.3% 169mg	1500mg per day for Men 19-50 years
Zinc	7.07% 0.78mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	14% 524g	5.14% 190g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cooked Ripe Red Tomatoes vs Dandelion Greens:

• Cooked Ripe Red Tomatoes have 1.7 times more Vitamin B3, 3.8 times more Vitamin B5, 1.2 times more Vitamin B9 and 1.6 times more Vitamin C than Raw Dandelion Greens.
• While Raw Dandelion Greens contain 8.5 times more Vitamin A, 2.1 times more Vitamin B1, 4.7 times more Vitamin B2, 1.3 times more Vitamin B6, 2.5 times more Vitamin E and 111.2 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Raw Dandelion Greens have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cooked Ripe Red Tomatoes vs Dandelion Greens:

• Cooked Ripe Red Tomatoes have 1.4 times more Potassium, 2.5 times more Selenium and 2.8 times more Water than Raw Dandelion Greens.
• While Raw Dandelion Greens contain 6.8 times more Calcium, 1.8 times more Iron, 1.6 times more Magnesium, 1.3 times more Manganese and 2.8 times more Sodium than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Dandelion Greens have similar amounts of Copper, Phosphorus and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cooked Ripe Red Tomatoes have 8.8 times more Sugars than Raw Dandelion Greens.
• While Raw Dandelion Greens contain 2.5 times more Fat, 4.5 times more Saturated Fat, 8.8 times more Omega 3, 2.5 times more Omega 6 and 2 times more Fiber than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Dandelion Greens have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
• Both Cooked Ripe Red Tomatoes as well as Raw Dandelion Greens have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.