Comparing Nutrients in 14 ounces Cooked Ripe Red Tomatoes VS 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	2.46% 71.4kcal	6.16% 179kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	2.86% 2.78g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	6.1% 1.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.2% 16g	28% 36.5g	130g per day for Men 19-50 years
Sugars	13.6% 9.9g	3.9% 2.8g	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	7.17% 5.2g	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	% 4.7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.3% 2.78g	36.6% 14g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Dandelion Greens	Recommended Dietary Allowance
Vitamin A	10.6% 95μg	224% 2016μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	63% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	6.67% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	76.6% 1mg	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	13% 51.6μg	26.8% 107μg	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	101% 90mg	154% 139mg	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	15% 2.22mg	91% 13.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	2575% 3089μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Dandelion Greens	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	74.2% 742mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	75.4% 0.68mg	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	33.7% 2.7mg	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	59% 1.36mg	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	16% 111mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	46.3% 1576mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	20% 302mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	10% 374g	9.2% 340g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Ripe Red Tomatoes vs Dandelion Greens:

• Cooked Ripe Red Tomatoes have 1.5 times more Vitamin B5 than Raw Dandelion Greens.
• While Raw Dandelion Greens contain 21.2 times more Vitamin A, 5.3 times more Vitamin B1, 11.8 times more Vitamin B2, 1.5 times more Vitamin B3, 3.2 times more Vitamin B6, 2.1 times more Vitamin B9, 1.5 times more Vitamin C, 6.1 times more Vitamin E and 278 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 14 oz.

Comparing minerals per 14 ounces for Cooked Ripe Red Tomatoes vs Dandelion Greens:

• Raw Dandelion Greens contain 17 times more Calcium, 2.3 times more Copper, 4.6 times more Iron, 4 times more Magnesium, 3.3 times more Manganese, 2.4 times more Phosphorus, 1.8 times more Potassium, 6.9 times more Sodium and 2.9 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Dandelion Greens have similar amounts of Water per 14 oz.
• Both Cooked Ripe Red Tomatoes as well as Raw Dandelion Greens have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cooked Ripe Red Tomatoes have 3.5 times more Sugars than Raw Dandelion Greens.
• While Raw Dandelion Greens contain 2.5 times more Energy, 22 times more Omega 3, 6.2 times more Omega 6, 2.3 times more Carbohydrate, 5 times more Fiber and 2.8 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Raw Dandelion Greens have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.