Comparing Nutrients in 500 calories Dandelion Greens VS Tomato Paste

Weight per 500 calories

• Dandelion Greens: 1111g
• Tomato Paste: 610g

Canned Tomato Paste has 1.8 times more energy per unit of mass than Raw Dandelion Greens, which is average in comparison to other foods. Dandelion Greens having low energy density.

Discover which food has more nutrients per 500 calories - Dandelion Greens or Tomato Paste?

Macros Ratio

	Protein	Fat	Carbs
Dandelion Greens	20%	12%	68%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Dandelion Greens	Tomato Paste	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8% 7.78g	2.95% 2.87g	97g per day for Men 19-50 years
Saturated Fat	5.9% 1.9g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	30.6% 0.49g	2.67% 0.043g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	5.45% 0.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78.6% 102g	88.7% 115g	130g per day for Men 19-50 years
Sugars	11% 7.9g	102% 74.3g	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	49.2% 35.7g	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	% 35g	g per day for Men 19-50 years
Sucrose	NA	% 1.83g	g per day for Men 19-50 years
Fiber	102% 39g	65.8% 25g	38g per day for Men 19-50 years
Protein	53.6% 30g	47% 26.3g	56g per day for Men 19-50 years

Vitamins

	Dandelion Greens	Tomato Paste	Recommended Dietary Allowance
Vitamin A	627% 5644μg	51.5% 463μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	176% 2.1mg	30.5% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	222% 2.9mg	71.8% 0.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56% 8.96mg	117% 18.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	215% 2.8mg	101% 1.3mg	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	75% 300μg	18.3% 73μg	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	432% 389mg	148% 134mg	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	255% 38.2mg	175% 26.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7207% 8649μg	58% 69.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dandelion Greens	Tomato Paste	Recommended Dietary Allowance
Calcium	208% 2078mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	247% 2.23mg	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	431% 34.4mg	227% 18mg	8mg per day for Men 19-50 years
Magnesium	95% 400mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	165% 3.8mg	80% 1.84mg	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	105% 733mg	72.3% 506mg	700mg per day for Men 19-50 years
Potassium	130% 4411mg	182% 6183mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	58.8% 32.3μg	55μg per day for Men 19-50 years
Sodium	56.3% 844mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	41.4% 4.56mg	35% 3.84mg	11mg per day for Men 19-50 years
Water	25.7% 951g	12% 448g	3700g per day for Men 19-50 years

Dandelion Greens VS Tomato Paste Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Dandelion Greens or Tomato Paste?

Lets compare vitamin content per 500 calories of Dandelion Greens vs Tomato Paste:

• 500 calories of Dandelion Greens have 12.2 times more Vitamin A, 5.8 times more Vitamin B1, 3.1 times more Vitamin B2, 2.1 times more Vitamin B6, 4.1 times more Vitamin B9, 2.9 times more Vitamin C, 1.5 times more Vitamin E and 124.4 times more Vitamin K than Tomato Paste.
• While 500 kcal of Canned Tomato Paste contain 2.1 times more Vitamin B3 than Raw Dandelion Greens.
• Both Dandelion Greens and Tomato Paste provide similar amounts of Vitamin B5 per 500 calories.
• Both Raw Dandelion Greens as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Dandelion Greens vs Tomato Paste:

• 500 calories of Dandelion Greens have 9.5 times more Calcium, 1.9 times more Iron, 1.6 times more Magnesium, 2.1 times more Manganese, 1.4 times more Phosphorus, 2.3 times more Sodium and 2.1 times more Water than Tomato Paste.
• While 500 kcal of Canned Tomato Paste contain 1.4 times more Potassium and 5.8 times more Selenium than Raw Dandelion Greens.
• Both Dandelion Greens and Tomato Paste contain similar levels of Copper and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Dandelion Greens have 11.5 times more Omega 3, 3.1 times more Omega 6 and 1.6 times more Fiber than Tomato Paste.
• While 500 kcal of Canned Tomato Paste contain 9.4 times more Sugars than Raw Dandelion Greens.
• Both Dandelion Greens and Tomato Paste offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6