Comparing Nutrients in 500 calories Canned Tomatoes with Green Chilies VS Dandelion Greens

Weight per 500 calories

• Canned Tomatoes with Green Chilies: 3333g
• Dandelion Greens: 1111g

Raw Dandelion Greens have 3 times more energy per unit of mass than Canned Red Ripe Tomatoes with Green Chilies, which is low in comparison to other foods. Canned Tomatoes with Green Chilies having very low energy density.

Discover which food has more nutrients per 500 calories - Canned Tomatoes with Green Chilies or 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.75% 2.67g	8% 7.78g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	5.9% 1.9g	32g per day for Men 19-50 years
Omega 3	2.1% 0.033g	30.6% 0.49g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	17% 2.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	93% 121g	78.6% 102g	130g per day for Men 19-50 years
Sugars	NA	11% 7.9g	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	102% 39g	38g per day for Men 19-50 years
Protein	41% 23g	53.6% 30g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Dandelion Greens	Recommended Dietary Allowance
Vitamin A	74% 667μg	627% 5644μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	94% 1.13mg	176% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.7% 0.63mg	222% 2.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	133% 21.3mg	56% 8.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	99% 4.93mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	264% 3.43mg	215% 2.8mg	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	75% 300μg	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	230% 207mg	432% 389mg	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	255% 38.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7207% 8649μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Dandelion Greens	Recommended Dietary Allowance
Calcium	66.7% 667mg	208% 2078mg	1000mg per day for Men 19-50 years
Copper	333% 3mg	211% 1.9mg	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	108% 8.67mg	431% 34.4mg	8mg per day for Men 19-50 years
Magnesium	87.3% 367mg	95% 400mg	420mg per day for Men 19-50 years
Manganese	191% 4.4mg	165% 3.8mg	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	66.7% 467mg	105% 733mg	700mg per day for Men 19-50 years
Potassium	105% 3567mg	130% 4411mg	3400mg per day for Men 19-50 years
Selenium	24.2% 13.3μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	891% 13367mg	56.3% 844mg	1500mg per day for Men 19-50 years
Zinc	39.4% 4.33mg	41.4% 4.56mg	11mg per day for Men 19-50 years
Water	85% 3141g	25.7% 951g	3700g per day for Men 19-50 years

Canned Tomatoes With Green Chilies VS Dandelion Greens Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Tomatoes with Green Chilies or Dandelion Greens?

Lets compare vitamin content per 500 calories of Canned Tomatoes with Green Chilies vs Dandelion Greens:

• 500 calories of Canned Tomatoes with Green Chilies have 2.4 times more Vitamin B3, 5.3 times more Vitamin B5 and 1.2 times more Vitamin B6 than Dandelion Greens.
• While 500 kcal of Raw Dandelion Greens contain 8.5 times more Vitamin A, 1.9 times more Vitamin B1, 4.6 times more Vitamin B2 and 1.9 times more Vitamin C than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Dandelion Greens provide similar amounts of Vitamin B9 per 500 calories.
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Raw Dandelion Greens have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Tomatoes with Green Chilies vs Dandelion Greens:

• 500 calories of Canned Tomatoes with Green Chilies have 1.6 times more Copper, 2.4 times more Selenium, 15.8 times more Sodium and 3.3 times more Water than Dandelion Greens.
• While 500 kcal of Raw Dandelion Greens contain 3.1 times more Calcium, 4 times more Iron and 1.6 times more Phosphorus than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Dandelion Greens contain similar levels of Magnesium, Manganese, Potassium and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Dandelion Greens contain 14.7 times more Omega 3, 3 times more Omega 6 and 1.3 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Dandelion Greens offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Canned Tomatoes with Green Chilies provide inadequate amounts of Omega 3 and Omega 6