Comparing Nutrients in 1 pound Canned Tomatoes with Green Chilies VS Dandelion Greens

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Dandelion Greens	20%	12%	68%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Dandelion Greens	Recommended Dietary Allowance
Energy	2.35% 68kcal	7.04% 204kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	3.27% 3.18g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	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	12.6% 16.4g	32% 41.7g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	41.8% 16g	38g per day for Men 19-50 years
Protein	5.6% 3.13g	22% 12.2g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Dandelion Greens	Recommended Dietary Allowance
Vitamin A	10% 91μg	256% 2304μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	23% 3.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	7.62% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	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	10.2% 41μg	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	31.2% 28mg	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	NA	104% 15.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2942% 3531μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Dandelion Greens	Recommended Dietary Allowance
Calcium	9.07% 91mg	85% 848mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	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	14.7% 1.18mg	176% 14mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	39% 163mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	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	9.07% 63.5mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	53% 1801mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	121% 1819mg	23% 345mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	11.6% 427g	10.5% 388g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Dandelion Greens per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Tomatoes with Green Chilies 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 Canned Tomatoes with Green Chilies vs Dandelion Greens:

• 1 pound of Canned Tomatoes with Green Chilies has 1.8 times more Vitamin B5 than Dandelion Greens.
• While 1 lb of Raw Dandelion Greens contains 25.4 times more Vitamin A, 5.6 times more Vitamin B1, 13.7 times more Vitamin B2, 1.3 times more Vitamin B3, 2.4 times more Vitamin B6, 3 times more Vitamin B9 and 5.6 times more Vitamin C than Canned Red Ripe Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 1 pound of Dandelion Greens have insufficient amounts of Vitamin B5
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Raw Dandelion Greens have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Tomatoes with Green Chilies vs Dandelion Greens:

• 1 pound of Canned Tomatoes with Green Chilies has 5.3 times more Sodium than Dandelion Greens.
• While 1 lb of Raw Dandelion Greens contains 9.4 times more Calcium, 1.9 times more Copper, 11.9 times more Iron, 3.3 times more Magnesium, 2.6 times more Manganese, 4.7 times more Phosphorus, 3.7 times more Potassium and 3.2 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Dandelion Greens contain similar levels of Water per one pound.
• 1 pound of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Raw Dandelion Greens lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Dandelion Greens contains 44 times more Omega 3, 2.5 times more Carbohydrate and 3.9 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies provide inadequate amounts of Omega 3 and Protein
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Raw Dandelion Greens provide inadequate amounts of Energy and Omega 6 in one pound.