Comparing Nutrients in 1 pound Tomato Juice with Salt VS Boiled Dandelion Greens

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice with Salt	17%	13%	70%
Boiled Dandelion Greens	21%	14%	65%

Macro Nutrients

	Tomato Juice with Salt	Boiled Dandelion Greens	Recommended Dietary Allowance
Energy	2.66% 77kcal	5.16% 150kcal	2900kcal per day for Men 19-50 years
Fat	1.36% 1.3g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.086g	2.07% 0.66g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	10.8% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.59% 0.1g	5.98% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.3% 16g	22.3% 29g	130g per day for Men 19-50 years
Sugars	16% 11.7g	3.13% 2.27g	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	8.32% 6.03g	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	% 5.67g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	4.77% 1.8g	34.6% 13g	38g per day for Men 19-50 years
Protein	6.9% 3.86g	16% 9.07g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	Boiled Dandelion Greens	Recommended Dietary Allowance
Vitamin A	11.6% 104μg	172% 1551μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.2% 0.35mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.05mg	14.6% 2.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.17% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	56% 0.73mg	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	22.7% 91μg	14.7% 59μg	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	353% 318mg	91% 81.6mg	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	9.68% 1.45mg	73.8% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.7% 10.4μg	2084% 2501μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice with Salt	Boiled Dandelion Greens	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	58% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	0.78% 31.3μg	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	22% 1.77mg	102% 8.16mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	45.4% 1.04mg	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	12.3% 86mg	27.2% 191mg	700mg per day for Men 19-50 years
Potassium	29% 984mg	31% 1052mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	76.5% 1148mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	4.54% 0.5mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	11.6% 427g	11% 407g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Juice with Salt VS Boiled Dandelion Greens per 1 lb

Compare the macro and micronutrient content in 1 lb of Tomato Juice with Salt versus 1 lb of Boiled Dandelion Greens to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Tomato Juice with Salt vs Boiled Dandelion Greens:

• 1 pound of Tomato Juice with Salt has 1.3 times more Vitamin B3, 1.5 times more Vitamin B9 and 3.9 times more Vitamin C than Boiled Dandelion Greens.
• While 1 lb of Boiled and Drained Dandelion Greens contains 14.9 times more Vitamin A, 1.3 times more Vitamin B1, 2.2 times more Vitamin B2, 2.3 times more Vitamin B6, 7.6 times more Vitamin E and 239.7 times more Vitamin K than Canned Tomato Juice with Salt.
• 1 pound of Tomato Juice with Salt have insufficient amounts of Vitamin K
• Both Canned Tomato Juice with Salt as well as Boiled and Drained Dandelion Greens have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Tomato Juice with Salt vs Boiled Dandelion Greens:

• 1 pound of Tomato Juice with Salt has 5.8 times more Sodium than Boiled Dandelion Greens.
• While 1 lb of Boiled and Drained Dandelion Greens contains 14 times more Calcium, 2.7 times more Copper, 4.6 times more Iron, 2.2 times more Magnesium, 3.4 times more Manganese, 2.2 times more Phosphorus and 2.5 times more Zinc than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Boiled Dandelion Greens contain similar levels of Potassium and Water per one pound.
• 1 pound of Tomato Juice with Salt lack sufficient amounts of Calcium and Zinc
• Both Canned Tomato Juice with Salt as well as Boiled and Drained Dandelion Greens lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tomato Juice with Salt has 5.2 times more Sugars than Boiled Dandelion Greens.
• While 1 lb of Boiled and Drained Dandelion Greens contains 7.6 times more Omega 3, 1.8 times more Carbohydrate, 7.3 times more Fiber and 2.4 times more Protein than Canned Tomato Juice with Salt.
• 1 pound of Tomato Juice with Salt provide inadequate amounts of Omega 3, Fiber and Protein
• Both Canned Tomato Juice with Salt as well as Boiled and Drained Dandelion Greens provide inadequate amounts of Energy and Omega 6 in one pound.