Comparing Nutrients in 5 ounces Tomato Juice with Salt VS Dandelion Greens

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice with Salt	17%	13%	70%
Dandelion Greens	20%	12%	68%

Macro Nutrients

	Tomato Juice with Salt	Dandelion Greens	Recommended Dietary Allowance
Energy	0.83% 24kcal	2.2% 63.8kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.084% 0.027g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	3.9% 0.062g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	2.18% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.85% 5g	10% 13g	130g per day for Men 19-50 years
Sugars	5.04% 3.66g	1.4% 1g	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	2.6% 1.9g	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	% 1.77g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	1.5% 0.57g	13% 4.96g	38g per day for Men 19-50 years
Protein	2.15% 1.2g	6.83% 3.83g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	Dandelion Greens	Recommended Dietary Allowance
Vitamin A	3.62% 32.6μg	80% 720μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	22.4% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.5% 0.11mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.96% 0.95mg	7.14% 1.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.4% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	27.4% 0.36mg	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	7.1% 28.3μg	9.57% 38.3μg	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	110% 99mg	55% 49.6mg	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	3.02% 0.45mg	32.5% 4.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.26μg	919% 1103μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice with Salt	Dandelion Greens	Recommended Dietary Allowance
Calcium	1.4% 14mg	26.5% 265mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	0.24% 9.8μg	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	6.9% 0.55mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	12% 51mg	420mg per day for Men 19-50 years
Manganese	4.2% 0.096mg	21% 0.48mg	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	3.85% 27mg	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	9.05% 308mg	16.6% 563mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	24% 359mg	7.2% 108mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	3.6% 134g	3.28% 121g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Juice with Salt VS Dandelion Greens per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomato Juice with Salt versus 5 oz of Dandelion Greens to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tomato Juice with Salt vs Dandelion Greens:

• 5 ounces of Tomato Juice with Salt have 2 times more Vitamin C than Dandelion Greens.
• While 5 oz of Raw Dandelion Greens contain 22.1 times more Vitamin A, 1.9 times more Vitamin B1, 3.3 times more Vitamin B2, 3.6 times more Vitamin B6, 1.4 times more Vitamin B9, 10.8 times more Vitamin E and 338.4 times more Vitamin K than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Dandelion Greens provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Tomato Juice with Salt have insufficient amounts of Vitamin K
• Both Canned Tomato Juice with Salt as well as Raw Dandelion Greens have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomato Juice with Salt vs Dandelion Greens:

• 5 ounces of Tomato Juice with Salt have 3.3 times more Sodium than Dandelion Greens.
• While 5 oz of Raw Dandelion Greens contain 18.7 times more Calcium, 4.1 times more Copper, 7.9 times more Iron, 3.3 times more Magnesium, 5 times more Manganese, 3.5 times more Phosphorus, 1.8 times more Potassium and 3.7 times more Zinc than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Dandelion Greens contain similar levels of Water per five ounces.
• 5 ounces of Tomato Juice with Salt lack sufficient amounts of Calcium and Zinc
• Both Canned Tomato Juice with Salt as well as Raw Dandelion Greens lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomato Juice with Salt have 3.6 times more Sugars than Dandelion Greens.
• While 5 oz of Raw Dandelion Greens contain 8.8 times more Omega 3, 2.6 times more Carbohydrate, 8.8 times more Fiber and 3.2 times more Protein than Canned Tomato Juice with Salt.
• 5 ounces of Tomato Juice with Salt provide inadequate amounts of Omega 3, Fiber and Protein
• Both Canned Tomato Juice with Salt as well as Raw Dandelion Greens provide inadequate amounts of Energy and Omega 6 in five ounces.