Comparing Nutrients in 7 ounces Tomato Juice with Salt VS Boiled Dandelion Greens

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice with Salt	17%	13%	70%
Boiled Dandelion Greens	21%	14%	65%

Macro Nutrients

	Tomato Juice with Salt	Boiled Dandelion Greens	Recommended Dietary Allowance
Energy	1.16% 33.7kcal	2.26% 65.5kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.4% 7g	9.77% 12.7g	130g per day for Men 19-50 years
Sugars	7.06% 5.1g	1.37% 0.99g	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	3.64% 2.64g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	2.1% 0.79g	15% 5.75g	38g per day for Men 19-50 years
Protein	3% 1.7g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	Boiled Dandelion Greens	Recommended Dietary Allowance
Vitamin A	5.07% 45.6μg	75.4% 679μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	26.7% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.35% 1.34mg	6.38% 1.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	24.4% 0.32mg	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	9.92% 39.7μg	6.45% 25.8μg	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	155% 139mg	39.7% 35.7mg	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	4.23% 0.64mg	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	912% 1094μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice with Salt	Boiled Dandelion Greens	Recommended Dietary Allowance
Calcium	2% 20mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	25.4% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	0.34% 13.7μg	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	9.67% 0.77mg	44.7% 3.57mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	5.87% 0.13mg	20% 0.46mg	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	5.4% 37.7mg	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	12.7% 431mg	13.5% 460mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	33.5% 502mg	5.82% 87.3mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	5.05% 187g	4.8% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Juice with Salt VS Boiled Dandelion Greens per 7 oz

Compare the macro and micronutrient content in 7 oz of Tomato Juice with Salt versus 7 oz of Boiled Dandelion Greens to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Tomato Juice with Salt vs Boiled Dandelion Greens:

• 7 ounces of Tomato Juice with Salt have 1.3 times more Vitamin B3, 1.5 times more Vitamin B9 and 3.9 times more Vitamin C than Boiled Dandelion Greens.
• While 7 oz of Boiled and Drained Dandelion Greens contain 14.9 times more Vitamin A, 1.3 times more Vitamin B1, 2.2 times more Vitamin B2, 2.3 times more Vitamin B6, 7.6 times more Vitamin E and 239.7 times more Vitamin K than Canned Tomato Juice with Salt.
• 7 ounces of Tomato Juice with Salt have insufficient amounts of Vitamin K
• Both Canned Tomato Juice with Salt as well as Boiled and Drained Dandelion Greens have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomato Juice with Salt vs Boiled Dandelion Greens:

• 7 ounces of Tomato Juice with Salt have 5.8 times more Sodium than Boiled Dandelion Greens.
• While 7 oz of Boiled and Drained Dandelion Greens contain 14 times more Calcium, 2.7 times more Copper, 4.6 times more Iron, 2.2 times more Magnesium, 3.4 times more Manganese, 2.2 times more Phosphorus and 2.5 times more Zinc than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Boiled Dandelion Greens contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Tomato Juice with Salt lack sufficient amounts of Calcium and Zinc
• Both Canned Tomato Juice with Salt as well as Boiled and Drained Dandelion Greens lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tomato Juice with Salt have 5.2 times more Sugars than Boiled Dandelion Greens.
• While 7 oz of Boiled and Drained Dandelion Greens contain 7.6 times more Omega 3, 1.8 times more Carbohydrate, 7.3 times more Fiber and 2.4 times more Protein than Canned Tomato Juice with Salt.
• 7 ounces of Tomato Juice with Salt provide inadequate amounts of Omega 3, Fiber and Protein
• Both Canned Tomato Juice with Salt as well as Boiled and Drained Dandelion Greens provide inadequate amounts of Energy and Omega 6 in seven ounces.