Comparing Nutrients in 5 ounces Canned Tomatoes with Green Chilies VS 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	0.73% 21.3kcal	2.2% 63.8kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.049% 0.016g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	3.9% 0.062g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	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	3.95% 5.13g	10% 13g	130g per day for Men 19-50 years
Sugars	NA	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	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	13% 4.96g	38g per day for Men 19-50 years
Protein	1.75% 0.98g	6.83% 3.83g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Dandelion Greens	Recommended Dietary Allowance
Vitamin A	3.15% 28.3μg	80% 720μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	22.4% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	7.14% 1.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	2.4% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	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	3.2% 12.8μg	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	9.76% 8.8mg	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	NA	32.5% 4.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	919% 1103μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Dandelion Greens	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	26.5% 265mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	27% 0.24mg	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	4.6% 0.37mg	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	8.14% 0.19mg	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	2.83% 20mg	13.4% 94mg	700mg per day for Men 19-50 years
Potassium	4.46% 152mg	16.6% 563mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	38% 568mg	7.2% 108mg	1500mg per day for Men 19-50 years
Zinc	1.68% 0.18mg	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: Canned Tomatoes with Green Chilies VS Dandelion Greens per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Tomatoes with Green Chilies 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 Canned Tomatoes with Green Chilies vs Dandelion Greens:

• 5 ounces of Canned Tomatoes with Green Chilies have 1.8 times more Vitamin B5 than Dandelion Greens.
• While 5 oz of Raw Dandelion Greens contain 25.4 times more Vitamin A, 5.6 times more Vitamin B1, 13.7 times more Vitamin B2, 1.3 times more Vitamin B3, 2.4 times more Vitamin B6, 3 times more Vitamin B9 and 5.6 times more Vitamin C than Canned Red Ripe Tomatoes with Green Chilies.
• 5 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 5 ounces of Dandelion Greens have insufficient amounts of Vitamin B5
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Raw Dandelion Greens have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Tomatoes with Green Chilies vs Dandelion Greens:

• 5 ounces of Canned Tomatoes with Green Chilies have 5.3 times more Sodium than Dandelion Greens.
• While 5 oz of Raw Dandelion Greens contain 9.4 times more Calcium, 1.9 times more Copper, 11.9 times more Iron, 3.3 times more Magnesium, 2.6 times more Manganese, 4.7 times more Phosphorus, 3.7 times more Potassium and 3.2 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Dandelion Greens contain similar levels of Water per five ounces.
• 5 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Raw Dandelion Greens lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Dandelion Greens contain 44 times more Omega 3, 2.5 times more Carbohydrate and 3.9 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 5 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Omega 3 and Protein
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Raw Dandelion Greens provide inadequate amounts of Energy and Omega 6 in five ounces.