Comparing Nutrients in 7 ounces Tomato Puree VS Dandelion Greens

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Dandelion Greens	20%	12%	68%

Macro Nutrients

	Tomato Puree	Dandelion Greens	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	3.08% 89.3kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	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	13.7% 18g	14% 18.3g	130g per day for Men 19-50 years
Sugars	13.2% 9.6g	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	6.5% 4.72g	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	% 4.86g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	9.92% 3.77g	18.3% 6.95g	38g per day for Men 19-50 years
Protein	5.85% 3.27g	9.57% 5.36g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Dandelion Greens	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	112% 1008μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.13% 0.05mg	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	39.7% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	3.33% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	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	5.46% 22μg	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	23.4% 21mg	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	26% 3.9mg	45.5% 6.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	1287% 1545μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Dandelion Greens	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	37% 371mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	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	44% 3.53mg	77% 6.15mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	14.6% 0.34mg	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	11.3% 79.4mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	25.6% 871mg	23% 788mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	10% 151mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	4.7% 174g	4.6% 170g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree VS Dandelion Greens per 7 oz

Compare the macro and micronutrient content in 7 oz of Tomato Puree 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 Puree vs Dandelion Greens:

• 7 ounces of Tomato Puree have 1.8 times more Vitamin B3 and 5.2 times more Vitamin B5 than Dandelion Greens.
• While 7 oz of Raw Dandelion Greens contain 19.5 times more Vitamin A, 7.6 times more Vitamin B1, 3.3 times more Vitamin B2, 2 times more Vitamin B6, 2.5 times more Vitamin B9, 3.3 times more Vitamin C, 1.7 times more Vitamin E and 228.9 times more Vitamin K than Canned Tomato Puree.
• 7 ounces of Dandelion Greens have insufficient amounts of Vitamin B5
• Both Canned Tomato Puree 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 Puree vs Dandelion Greens:

• 7 ounces of Tomato Puree have 1.7 times more Copper than Dandelion Greens.
• While 7 oz of Raw Dandelion Greens contain 10.4 times more Calcium, 1.7 times more Iron, 1.6 times more Magnesium, 2 times more Manganese, 1.7 times more Phosphorus and 2.7 times more Sodium than Canned Tomato Puree.
• Both Tomato Puree and Dandelion Greens contain similar levels of Potassium, Zinc and Water per seven ounces.
• 7 ounces of Tomato Puree lack sufficient amounts of Calcium
• Both Canned Tomato Puree as well as Raw Dandelion Greens lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tomato Puree have 6.8 times more Sugars than Dandelion Greens.
• While 7 oz of Raw Dandelion Greens contain 11 times more Omega 3, 1.8 times more Fiber and 1.6 times more Protein than Canned Tomato Puree.
• Both Tomato Puree and Dandelion Greens offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Tomato Puree provide inadequate amounts of Omega 3
• Both Canned Tomato Puree as well as Raw Dandelion Greens provide inadequate amounts of Energy and Omega 6 in seven ounces.