Comparing Nutrients in 1 kilogram Tomato Paste VS Dandelion Greens

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Dandelion Greens	20%	12%	68%

Macro Nutrients

	Tomato Paste	Dandelion Greens	Recommended Dietary Allowance
Energy	28.3% 820kcal	15.5% 450kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	7.2% 7g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	5.3% 1.7g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.52g	15.4% 2.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	145% 189g	70.8% 92g	130g per day for Men 19-50 years
Sugars	168% 122g	9.8% 7.1g	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	80.7% 58.5g	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	% 57.5g	NA	g per day for Men 19-50 years
Sucrose	% 3g	NA	g per day for Men 19-50 years
Fiber	108% 41g	92% 35g	38g per day for Men 19-50 years
Protein	77% 43.2g	48.2% 27g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Dandelion Greens	Recommended Dietary Allowance
Vitamin A	84.4% 760μg	564% 5080μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	158% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	200% 2.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.8mg	50.4% 8.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.42mg	16.8% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.16mg	193% 2.5mg	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	30% 120μg	67.5% 270μg	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	243% 219mg	389% 350mg	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	287% 43mg	229% 34.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	95% 114μg	6487% 7784μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Dandelion Greens	Recommended Dietary Allowance
Calcium	36% 360mg	187% 1870mg	1000mg per day for Men 19-50 years
Copper	406% 3.65mg	190% 1.7mg	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	373% 30mg	388% 31mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	85.7% 360mg	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	149% 3.42mg	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	119% 830mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	298% 10140mg	117% 3970mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	50.7% 760mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	20% 735g	23% 856g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Dandelion Greens per 1 kg

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

Lets compare vitamin content per 1 kilogram of Tomato Paste vs Dandelion Greens:

• 1 kilogram of Tomato Paste has 3.8 times more Vitamin B3, 1.7 times more Vitamin B5 and 1.3 times more Vitamin E than Dandelion Greens.
• While 1 kg of Raw Dandelion Greens contains 6.7 times more Vitamin A, 3.2 times more Vitamin B1, 1.7 times more Vitamin B2, 2.3 times more Vitamin B9, 1.6 times more Vitamin C and 68.3 times more Vitamin K than Canned Tomato Paste.
• Both Tomato Paste and Dandelion Greens provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Dandelion Greens have insufficient amounts of Vitamin B5
• Both Canned Tomato Paste as well as Raw Dandelion Greens have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tomato Paste vs Dandelion Greens:

• 1 kilogram of Tomato Paste has 2.1 times more Copper, 1.3 times more Phosphorus, 2.6 times more Potassium, 10.6 times more Selenium and 1.5 times more Zinc than Dandelion Greens.
• While 1 kg of Raw Dandelion Greens contains 5.2 times more Calcium and 1.3 times more Sodium than Canned Tomato Paste.
• Both Tomato Paste and Dandelion Greens contain similar levels of Iron, Magnesium and Manganese per one kilogram.
• 1 kilogram of Dandelion Greens lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomato Paste has 1.8 times more Energy, 2.1 times more Carbohydrate, 17.2 times more Sugars and 1.6 times more Protein than Dandelion Greens.
• While 1 kg of Raw Dandelion Greens contains 6.3 times more Omega 3 than Canned Tomato Paste.
• Both Tomato Paste and Dandelion Greens offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Tomato Paste provide inadequate amounts of Omega 3
• 1 kilogram of Dandelion Greens provide inadequate amounts of Energy
• Both Canned Tomato Paste as well as Raw Dandelion Greens provide inadequate amounts of Omega 6 in one kilogram.