Comparing Nutrients in 1 kilogram Boiled Dandelion Greens VS Stewed Canned Tomatoes

Macros Ratio

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

Macro Nutrients

	Boiled Dandelion Greens	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	11.4% 330kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	4.56% 1.46g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	23.8% 0.38g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	13% 2.24g	4.35% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.2% 64g	47.6% 62g	130g per day for Men 19-50 years
Sugars	6.9% 5g	48.6% 35.2g	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	26% 19g	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	% 16.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	76.3% 29g	26.3% 10g	38g per day for Men 19-50 years
Protein	35.7% 20g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Dandelion Greens	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	380% 3420μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.75mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.14mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	123% 1.6mg	13% 0.17mg	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	32.5% 130μg	12.5% 50μg	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	200% 180mg	87.8% 79mg	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	163% 24.4mg	55.3% 8.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4595% 5514μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Dandelion Greens	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	140% 1400mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	128% 1.15mg	124% 1.12mg	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	225% 18mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	100% 2.3mg	25.7% 0.59mg	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	60% 420mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	68.2% 2320mg	61% 2070mg	3400mg per day for Men 19-50 years
Selenium	5.45% 3μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	29.3% 440mg	147% 2210mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	24.3% 898g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Dandelion Greens VS Stewed Canned Tomatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Dandelion Greens versus 1 kg of Stewed Canned Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Dandelion Greens vs Stewed Canned Tomatoes:

• 1 kilogram of Boiled Dandelion Greens has 38 times more Vitamin A, 2.8 times more Vitamin B1, 5 times more Vitamin B2, 9.4 times more Vitamin B6, 2.6 times more Vitamin B9, 2.3 times more Vitamin C, 2.9 times more Vitamin E and 229.8 times more Vitamin K than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 1.4 times more Vitamin B3 and 2 times more Vitamin B5 than Boiled and Drained Dandelion Greens.
• 1 kilogram of Boiled Dandelion Greens have insufficient amounts of Vitamin B5
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin B9
• Both Boiled and Drained Dandelion Greens as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Dandelion Greens vs Stewed Canned Tomatoes:

• 1 kilogram of Boiled Dandelion Greens has 4.1 times more Calcium, 1.4 times more Iron, 2 times more Magnesium, 3.9 times more Manganese, 2.1 times more Phosphorus and 1.6 times more Zinc than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 5 times more Sodium than Boiled and Drained Dandelion Greens.
• Both Boiled Dandelion Greens and Stewed Canned Tomatoes contain similar levels of Copper, Potassium and Water per one kilogram.
• 1 kilogram of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• Both Boiled and Drained Dandelion Greens as well as Stewed Canned Ripe Red Tomatoes lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Dandelion Greens has 12.7 times more Omega 3, 2.9 times more Fiber and 2.2 times more Protein than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 7 times more Sugars than Boiled and Drained Dandelion Greens.
• Both Boiled Dandelion Greens and Stewed Canned Tomatoes offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Stewed Canned Tomatoes provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Dandelion Greens as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Energy and Omega 6 in one kilogram.