Comparing Nutrients in 7 ounces Tomato Powder VS Dandelion Greens

Macros Ratio

	Protein	Fat	Carbs
Tomato Powder	15%	1%	84%
Dandelion Greens	20%	12%	68%

Macro Nutrients

	Tomato Powder	Dandelion Greens	Recommended Dietary Allowance
Energy	20.7% 599kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.87g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	3.05% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 148g	14% 18.3g	130g per day for Men 19-50 years
Sugars	120% 87g	1.94% 1.4g	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	86% 32.7g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	45.7% 25.6g	9.57% 5.36g	56g per day for Men 19-50 years

Vitamins

	Tomato Powder	Dandelion Greens	Recommended Dietary Allowance
Vitamin A	190% 1711μg	112% 1008μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	151% 1.8mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	116% 1.5mg	39.7% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	149% 7.46mg	3.33% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	38.3% 0.5mg	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	59.5% 238μg	13.4% 53.6μg	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	257% 232mg	77% 69.5mg	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	162% 24.3mg	45.5% 6.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	80.7% 97μg	1287% 1545μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Powder	Dandelion Greens	Recommended Dietary Allowance
Calcium	33% 329mg	37% 371mg	1000mg per day for Men 19-50 years
Copper	274% 2.46mg	37.7% 0.34mg	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	113% 9.05mg	77% 6.15mg	8mg per day for Men 19-50 years
Magnesium	84% 353mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	29.5% 0.68mg	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	83.6% 585mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	112% 3824mg	23% 788mg	3400mg per day for Men 19-50 years
Selenium	19% 10.5μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	17.7% 266mg	10% 151mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	0.16% 6.07g	4.6% 170g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Powder VS Dandelion Greens per 7 oz

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

Lets compare vitamin content per 7 ounces of Tomato Powder vs Dandelion Greens:

• 7 ounces of Tomato Powder have 1.7 times more Vitamin A, 4.8 times more Vitamin B1, 2.9 times more Vitamin B2, 11.3 times more Vitamin B3, 44.8 times more Vitamin B5, 1.8 times more Vitamin B6, 4.4 times more Vitamin B9, 3.3 times more Vitamin C and 3.6 times more Vitamin E than Dandelion Greens.
• While 7 oz of Raw Dandelion Greens contain 16 times more Vitamin K than Tomato Powder.
• 7 ounces of Dandelion Greens have insufficient amounts of Vitamin B5
• Both Tomato Powder as well as Raw Dandelion Greens have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomato Powder vs Dandelion Greens:

• 7 ounces of Tomato Powder have 7.3 times more Copper, 1.5 times more Iron, 4.9 times more Magnesium, 5.7 times more Manganese, 4.5 times more Phosphorus, 4.9 times more Potassium, 10.6 times more Selenium, 1.8 times more Sodium and 4.2 times more Zinc than Dandelion Greens.
• While 7 oz of Raw Dandelion Greens contain 28 times more Water than Tomato Powder.
• Both Tomato Powder and Dandelion Greens contain similar levels of Calcium per seven ounces.
• 7 ounces of Dandelion Greens lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tomato Powder have 6.7 times more Energy, 8.1 times more Carbohydrate, 61.8 times more Sugars, 4.7 times more Fiber and 4.8 times more Protein than Dandelion Greens.
• While 7 oz of Raw Dandelion Greens contain 6.3 times more Omega 3 than Tomato Powder.
• 7 ounces of Tomato Powder provide inadequate amounts of Omega 3
• 7 ounces of Dandelion Greens provide inadequate amounts of Energy
• Both Tomato Powder as well as Raw Dandelion Greens provide inadequate amounts of Omega 6 in seven ounces.