Comparing Nutrients in 1 kilogram Tomatoes VS Boiled Dandelion Greens

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Boiled Dandelion Greens	21%	14%	65%

Macro Nutrients

	Tomatoes	Boiled Dandelion Greens	Recommended Dietary Allowance
Energy	6.2% 180kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	4.56% 1.46g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	23.8% 0.38g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	13% 2.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	49.2% 64g	130g per day for Men 19-50 years
Sugars	36.3% 26.3g	6.9% 5g	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	19% 13.7g	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	% 12.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	31.6% 12g	76.3% 29g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	35.7% 20g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Boiled Dandelion Greens	Recommended Dietary Allowance
Vitamin A	46.7% 420μg	380% 3420μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	135% 1.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.94mg	32% 5.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	11.4% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	123% 1.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	15.6% 4.7μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	37.5% 150μg	32.5% 130μg	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	152% 137mg	200% 180mg	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	36% 5.4mg	163% 24.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66% 79μg	4595% 5514μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Boiled Dandelion Greens	Recommended Dietary Allowance
Calcium	10% 100mg	140% 1400mg	1000mg per day for Men 19-50 years
Copper	65.6% 0.59mg	128% 1.15mg	0.9mg per day for Men 19-50 years
Fluoride	0.58% 23μg	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	33.8% 2.7mg	225% 18mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	49.6% 1.14mg	100% 2.3mg	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	34.3% 240mg	60% 420mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	68.2% 2320mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.45% 3μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	29.3% 440mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	25.5% 945g	24.3% 898g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 1.6 times more Vitamin B5 than Boiled and Drained Dandelion Greens.
• While Boiled and Drained Dandelion Greens contain 8.1 times more Vitamin A, 3.5 times more Vitamin B1, 9.2 times more Vitamin B2, 2 times more Vitamin B6, 1.3 times more Vitamin C, 4.5 times more Vitamin E and 69.8 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained Dandelion Greens have similar amounts of Vitamin B3 and Vitamin B9 per 1 kg.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Dandelion Greens have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled and Drained Dandelion Greens contain 14 times more Calcium, 1.9 times more Copper, 6.7 times more Iron, 2.2 times more Magnesium, 2 times more Manganese, 1.8 times more Phosphorus, 8.8 times more Sodium and 1.6 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained Dandelion Greens have similar amounts of Potassium and Water per 1 kg.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Dandelion Greens have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Ripe Red Tomatoes have 5.3 times more Sugars than Boiled and Drained Dandelion Greens.
• While Boiled and Drained Dandelion Greens contain 1.8 times more Energy, 12.7 times more Omega 3, 2.8 times more Omega 6, 1.6 times more Carbohydrate, 2.4 times more Fiber and 2.3 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Dandelion Greens have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.