Comparing Nutrients in 1 pound 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	2.8% 81.6kcal	5.16% 150kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	2.07% 0.66g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	10.8% 0.17g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	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	13.6% 17.6g	22.3% 29g	130g per day for Men 19-50 years
Sugars	16.5% 12g	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	8.57% 6.2g	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	14.3% 5.44g	34.6% 13g	38g per day for Men 19-50 years
Protein	7.13% 4g	16% 9.07g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Boiled Dandelion Greens	Recommended Dietary Allowance
Vitamin A	21% 191μg	172% 1551μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	14.6% 2.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	5.17% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	56% 0.73mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.1% 2.13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 68μg	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	69% 62mg	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	16.3% 2.45mg	73.8% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	2084% 2501μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Boiled Dandelion Greens	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	58% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	0.26% 10.4μg	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	15.3% 1.22mg	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	22.5% 0.52mg	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	15.6% 109mg	27.2% 191mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	31% 1052mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.47% 1.36μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	13.3% 200mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	11.6% 429g	11% 407g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Dandelion Greens have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound 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 lb.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Dandelion Greens have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• 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 lb.