Comparing Nutrients in 1 kilogram Stewed Canned Tomatoes VS Dandelion Greens

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Dandelion Greens	20%	12%	68%

Macro Nutrients

	Stewed Canned Tomatoes	Dandelion Greens	Recommended Dietary Allowance
Energy	8.97% 260kcal	15.5% 450kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	7.2% 7g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	5.3% 1.7g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	27.5% 0.44g	1.6g per day for Men 19-50 years
Omega 6	4.35% 0.74g	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	47.6% 62g	70.8% 92g	130g per day for Men 19-50 years
Sugars	48.6% 35.2g	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	26% 19g	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	% 16.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	26.3% 10g	92% 35g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	48.2% 27g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Dandelion Greens	Recommended Dietary Allowance
Vitamin A	10% 90μg	564% 5080μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.3% 0.46mg	158% 1.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	200% 2.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	50.4% 8.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.8% 1.14mg	16.8% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	12.5% 50μg	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	87.8% 79mg	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	55.3% 8.3mg	229% 34.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	6487% 7784μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Dandelion Greens	Recommended Dietary Allowance
Calcium	34% 340mg	187% 1870mg	1000mg per day for Men 19-50 years
Copper	124% 1.12mg	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	166% 13.3mg	388% 31mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	85.7% 360mg	420mg per day for Men 19-50 years
Manganese	25.7% 0.59mg	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	28.6% 200mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	61% 2070mg	117% 3970mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	147% 2210mg	50.7% 760mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	24.7% 915g	23% 856g	3700g per day for Men 19-50 years

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

• Stewed Canned Ripe Red Tomatoes have 1.4 times more Vitamin B5 than Raw Dandelion Greens.
• While Raw Dandelion Greens contain 56.4 times more Vitamin A, 4.1 times more Vitamin B1, 7.4 times more Vitamin B2, 14.8 times more Vitamin B6, 5.4 times more Vitamin B9, 4.4 times more Vitamin C, 4.1 times more Vitamin E and 324.3 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes and Raw Dandelion Greens have similar amounts of Vitamin B3 per 1 kg.
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Dandelion Greens have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Stewed Canned Ripe Red Tomatoes have 2.9 times more Sodium than Raw Dandelion Greens.
• While Raw Dandelion Greens contain 5.5 times more Calcium, 1.5 times more Copper, 2.3 times more Iron, 3 times more Magnesium, 5.8 times more Manganese, 3.3 times more Phosphorus, 1.9 times more Potassium and 2.4 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes and Raw Dandelion Greens have similar amounts of Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Stewed Canned Ripe Red Tomatoes have 5 times more Sugars than Raw Dandelion Greens.
• While Raw Dandelion Greens contain 1.7 times more Energy, 14.7 times more Omega 3, 3.5 times more Omega 6, 1.5 times more Carbohydrate, 3.5 times more Fiber and 3 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Dandelion Greens have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.