Comparing Nutrients in 1 pound Tomato Puree VS Dandelion Greens

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Dandelion Greens	20%	12%	68%

Macro Nutrients

	Tomato Puree	Dandelion Greens	Recommended Dietary Allowance
Energy	5.94% 172kcal	7.04% 204kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	3.27% 3.18g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	6.96% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.3% 40.7g	32% 41.7g	130g per day for Men 19-50 years
Sugars	30.2% 22g	4.44% 3.22g	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	15% 10.8g	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	% 11g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	22.7% 8.6g	41.8% 16g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	22% 12.2g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Dandelion Greens	Recommended Dietary Allowance
Vitamin A	13% 118μg	256% 2304μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.45% 0.11mg	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.6% 6.65mg	23% 3.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	7.62% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44% 0.57mg	87.6% 1.14mg	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	30.6% 122μg	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	53.4% 48mg	176% 159mg	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	59.6% 8.94mg	104% 15.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.4μg	2942% 3531μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Dandelion Greens	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	85% 848mg	1000mg per day for Men 19-50 years
Copper	145% 1.3mg	86% 0.78mg	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	101% 8.07mg	176% 14mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	39% 163mg	420mg per day for Men 19-50 years
Manganese	33.3% 0.77mg	67.4% 1.55mg	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	26% 181mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	58.6% 1991mg	53% 1801mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	8.47% 127mg	23% 345mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	10.8% 399g	10.5% 388g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree VS Dandelion Greens per 1 lb

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

Lets compare vitamin content per 1 pound of Tomato Puree vs Dandelion Greens:

• 1 pound of Tomato Puree has 1.8 times more Vitamin B3 and 5.2 times more Vitamin B5 than Dandelion Greens.
• While 1 lb of Raw Dandelion Greens contains 19.5 times more Vitamin A, 7.6 times more Vitamin B1, 3.3 times more Vitamin B2, 2 times more Vitamin B6, 2.5 times more Vitamin B9, 3.3 times more Vitamin C, 1.7 times more Vitamin E and 228.9 times more Vitamin K than Canned Tomato Puree.
• 1 pound of Dandelion Greens have insufficient amounts of Vitamin B5
• Both Canned Tomato Puree as well as Raw Dandelion Greens have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Tomato Puree vs Dandelion Greens:

• 1 pound of Tomato Puree has 1.7 times more Copper than Dandelion Greens.
• While 1 lb of Raw Dandelion Greens contains 10.4 times more Calcium, 1.7 times more Iron, 1.6 times more Magnesium, 2 times more Manganese, 1.7 times more Phosphorus and 2.7 times more Sodium than Canned Tomato Puree.
• Both Tomato Puree and Dandelion Greens contain similar levels of Potassium, Zinc and Water per one pound.
• 1 pound of Tomato Puree lack sufficient amounts of Calcium
• Both Canned Tomato Puree as well as Raw Dandelion Greens lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tomato Puree has 6.8 times more Sugars than Dandelion Greens.
• While 1 lb of Raw Dandelion Greens contains 11 times more Omega 3, 1.8 times more Fiber and 1.6 times more Protein than Canned Tomato Puree.
• Both Tomato Puree and Dandelion Greens offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Tomato Puree provide inadequate amounts of Omega 3
• Both Canned Tomato Puree as well as Raw Dandelion Greens provide inadequate amounts of Energy and Omega 6 in one pound.