Comparing Nutrients in 5 ounces Tomato Paste VS Boiled Dandelion Greens

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Boiled Dandelion Greens	21%	14%	65%

Macro Nutrients

	Tomato Paste	Boiled Dandelion Greens	Recommended Dietary Allowance
Energy	4% 116kcal	1.6% 46.8kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.65% 0.21g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	3.37% 0.054g	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	1.87% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.6% 27g	6.98% 9.07g	130g per day for Men 19-50 years
Sugars	24% 17.3g	0.98% 0.71g	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	11.4% 8.3g	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	% 8.15g	NA	g per day for Men 19-50 years
Sucrose	% 0.43g	NA	g per day for Men 19-50 years
Fiber	15.3% 5.8g	11% 4.1g	38g per day for Men 19-50 years
Protein	11% 6.12g	5.06% 2.83g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Boiled Dandelion Greens	Recommended Dietary Allowance
Vitamin A	12% 108μg	54% 485μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	15.4% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.36mg	4.55% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.03% 0.2mg	1.6% 0.081mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.6% 0.31mg	17.4% 0.23mg	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	4.25% 17μg	4.6% 18.4μg	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	34.5% 31mg	28.3% 25.5mg	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	40.6% 6.1mg	23% 3.46mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.5% 16μg	651% 782μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Boiled Dandelion Greens	Recommended Dietary Allowance
Calcium	5.1% 51mg	20% 198mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	18% 0.16mg	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	53% 4.22mg	32% 2.55mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	18.6% 0.43mg	14% 0.33mg	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	17% 118mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	42.3% 1437mg	9.67% 329mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.5μg	0.77% 0.43μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	4.16% 62.4mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	2.8% 104g	3.44% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Boiled Dandelion Greens per 5 oz

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

Lets compare vitamin content per 5 ounces of Tomato Paste vs Boiled Dandelion Greens:

• 5 ounces of Tomato Paste have 6 times more Vitamin B3, 2.5 times more Vitamin B5, 1.4 times more Vitamin B6, 1.2 times more Vitamin C and 1.8 times more Vitamin E than Boiled Dandelion Greens.
• While 5 oz of Boiled and Drained Dandelion Greens contain 4.5 times more Vitamin A, 2.2 times more Vitamin B1 and 48.4 times more Vitamin K than Canned Tomato Paste.
• Both Tomato Paste and Boiled Dandelion Greens provide similar amounts of Vitamin B2 and Vitamin B9 per five ounces.
• 5 ounces of Boiled Dandelion Greens have insufficient amounts of Vitamin B5
• Both Canned Tomato Paste as well as Boiled and Drained Dandelion Greens have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomato Paste vs Boiled Dandelion Greens:

• 5 ounces of Tomato Paste have 3.2 times more Copper, 1.7 times more Iron, 1.8 times more Magnesium, 1.3 times more Manganese, 2 times more Phosphorus, 4.4 times more Potassium, 17.7 times more Selenium, 1.3 times more Sodium and 2.3 times more Zinc than Boiled Dandelion Greens.
• While 5 oz of Boiled and Drained Dandelion Greens contain 3.9 times more Calcium than Canned Tomato Paste.
• 5 ounces of Boiled Dandelion Greens lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomato Paste have 2.5 times more Energy, 3 times more Carbohydrate, 24.4 times more Sugars, 1.4 times more Fiber and 2.2 times more Protein than Boiled Dandelion Greens.
• While 5 oz of Boiled and Drained Dandelion Greens contain 5.4 times more Omega 3 than Canned Tomato Paste.
• 5 ounces of Tomato Paste provide inadequate amounts of Omega 3
• 5 ounces of Boiled Dandelion Greens provide inadequate amounts of Energy
• Both Canned Tomato Paste as well as Boiled and Drained Dandelion Greens provide inadequate amounts of Omega 6 in five ounces.