Comparing Nutrients in 300 calories Dandelion Greens VS Stewed Canned Tomatoes

Weight per 300 calories

• Dandelion Greens: 667g
• Stewed Canned Tomatoes: 1154g

Dandelion Greens have 1.7 times more energy per 100g than Stewed Canned Tomatoes. It has low energy density when compared to other foods. Stewed Canned Ripe Red Tomatoes having very low energy density.

Discover which food has more nutrients per 300 calories - Dandelion Greens or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Dandelion Greens	20%	12%	68%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Dandelion Greens	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.8% 4.67g	2.26% 2.2g	97g per day for Men 19-50 years
Saturated Fat	3.54% 1.13g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	18.3% 0.29g	2.16% 0.035g	1.6g per day for Men 19-50 years
Omega 6	10.2% 1.74g	5.02% 0.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61.3g	55% 71.4g	130g per day for Men 19-50 years
Sugars	6.53% 4.73g	56% 40.6g	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	30% 21.7g	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	% 19g	g per day for Men 19-50 years
Sucrose	NA	% 0.23g	g per day for Men 19-50 years
Fiber	61.4% 23.3g	30.4% 11.5g	38g per day for Men 19-50 years
Protein	32% 18g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Dandelion Greens	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	376% 3387μg	11.5% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	44.2% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	133% 1.73mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.6% 5.37mg	51.5% 8.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.2% 0.56mg	26.3% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.67mg	15% 0.2mg	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	45% 180μg	14.4% 57.7μg	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	259% 233mg	101% 91mg	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	153% 23mg	64% 9.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4324% 5189μg	23% 27.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dandelion Greens	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	125% 1247mg	39.2% 392mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	144% 1.3mg	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	258% 20.7mg	192% 15.3mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	99% 2.3mg	29.6% 0.68mg	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	63% 440mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	78% 2647mg	70.2% 2388mg	3400mg per day for Men 19-50 years
Selenium	6.06% 3.33μg	12.6% 6.92μg	55μg per day for Men 19-50 years
Sodium	33.8% 507mg	170% 2550mg	1500mg per day for Men 19-50 years
Zinc	25% 2.73mg	18% 1.96mg	11mg per day for Men 19-50 years
Water	15.4% 571g	28.5% 1056g	3700g per day for Men 19-50 years

Dandelion Greens VS Stewed Canned Tomatoes Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Dandelion Greens or Stewed Canned Tomatoes?

Lets compare vitamin content per 300 calories of Dandelion Greens vs Stewed Canned Tomatoes:

• 300 calories of Dandelion Greens have 32.6 times more Vitamin A, 2.4 times more Vitamin B1, 4.3 times more Vitamin B2, 8.5 times more Vitamin B6, 3.1 times more Vitamin B9, 2.6 times more Vitamin C, 2.4 times more Vitamin E and 187.4 times more Vitamin K than Stewed Canned Tomatoes.
• While 300 kcal of Stewed Canned Ripe Red Tomatoes contain 1.5 times more Vitamin B3 and 2.3 times more Vitamin B5 than Raw Dandelion Greens.
• Both Raw Dandelion Greens as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Dandelion Greens vs Stewed Canned Tomatoes:

• 300 calories of Dandelion Greens have 3.2 times more Calcium, 1.3 times more Iron, 1.7 times more Magnesium, 3.3 times more Manganese, 1.9 times more Phosphorus and 1.4 times more Zinc than Stewed Canned Tomatoes.
• While 300 kcal of Stewed Canned Ripe Red Tomatoes contain 2.1 times more Selenium, 5 times more Sodium and 1.9 times more Water than Raw Dandelion Greens.
• Both Dandelion Greens and Stewed Canned Tomatoes contain similar levels of Copper and Potassium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Dandelion Greens have 8.5 times more Omega 3, 2 times more Omega 6, 2 times more Fiber and 1.7 times more Protein than Stewed Canned Tomatoes.
• While 300 kcal of Stewed Canned Ripe Red Tomatoes contain 8.6 times more Sugars than Raw Dandelion Greens.
• Both Dandelion Greens and Stewed Canned Tomatoes offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Stewed Canned Tomatoes provide inadequate amounts of Omega 3 and Omega 6