Comparing Nutrients in 14 ounces Tomatoes VS Dandelion Greens

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Dandelion Greens	20%	12%	68%

Macro Nutrients

	Tomatoes	Dandelion Greens	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	6.16% 179kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	2.86% 2.78g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	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% 15.4g	28% 36.5g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	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	7.5% 5.44g	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	% 4.96g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	36.6% 14g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Dandelion Greens	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	224% 2016μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	63% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	79.4% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	6.67% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	76.6% 1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.2% 1.86μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	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	60.4% 54.4mg	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	14.3% 2.14mg	91% 13.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	2575% 3089μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Dandelion Greens	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	74.2% 742mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	75.4% 0.68mg	0.9mg per day for Men 19-50 years
Fluoride	0.23% 9.13μg	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	13.4% 1.07mg	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	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	13.6% 95mg	37.4% 262mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	46.3% 1576mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	20% 302mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	10% 375g	9.2% 340g	3700g per day for Men 19-50 years

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

• Raw Dandelion Greens contain 12.1 times more Vitamin A, 5.1 times more Vitamin B1, 13.7 times more Vitamin B2, 1.4 times more Vitamin B3, 3.1 times more Vitamin B6, 1.8 times more Vitamin B9, 2.6 times more Vitamin C, 6.4 times more Vitamin E and 98.5 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Dandelion Greens have similar amounts of Vitamin B5 per 14 oz.
• Both Raw 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 Tomatoes vs Dandelion Greens:

• Raw Dandelion Greens contain 18.7 times more Calcium, 2.9 times more Copper, 11.5 times more Iron, 3.3 times more Magnesium, 3 times more Manganese, 2.8 times more Phosphorus, 1.7 times more Potassium, 15.2 times more Sodium and 2.4 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Dandelion Greens have similar amounts of Water per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Raw Dandelion Greens have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Ripe Red Tomatoes have 3.7 times more Sugars than Raw Dandelion Greens.
• While Raw Dandelion Greens contain 2.5 times more Energy, 14.7 times more Omega 3, 3.3 times more Omega 6, 2.4 times more Carbohydrate, 2.9 times more Fiber and 3.1 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Raw Dandelion Greens have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.