Comparing Nutrients in 7 ounces Tomatoes VS Boiled Dandelion Greens

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Boiled Dandelion Greens	21%	14%	65%

Macro Nutrients

	Tomatoes	Boiled Dandelion Greens	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	2.26% 65.5kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	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	5.94% 7.7g	9.77% 12.7g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	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	3.75% 2.7g	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	6.27% 2.4g	15% 5.75g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Boiled Dandelion Greens	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	75.4% 679μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	21.5% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	26.7% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	6.38% 1.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.1% 0.93μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.44% 29.8μg	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	30.2% 27mg	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	7.14% 1.07mg	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	912% 1094μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Boiled Dandelion Greens	Recommended Dietary Allowance
Calcium	2% 20mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	25.4% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.56μg	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	6.7% 0.54mg	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	9.84% 0.23mg	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	6.8% 47.6mg	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	13.5% 460mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	5.82% 87.3mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	5.07% 188g	4.8% 178g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Boiled Dandelion Greens:

• Raw Ripe Red Tomatoes have 1.6 times more Vitamin B5 than Boiled and Drained Dandelion Greens.
• While Boiled and Drained Dandelion Greens contain 8.1 times more Vitamin A, 3.5 times more Vitamin B1, 9.2 times more Vitamin B2, 2 times more Vitamin B6, 1.3 times more Vitamin C, 4.5 times more Vitamin E and 69.8 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained Dandelion Greens have similar amounts of Vitamin B3 and Vitamin B9 per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Dandelion Greens have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Boiled Dandelion Greens:

• Boiled and Drained Dandelion Greens contain 14 times more Calcium, 1.9 times more Copper, 6.7 times more Iron, 2.2 times more Magnesium, 2 times more Manganese, 1.8 times more Phosphorus, 8.8 times more Sodium and 1.6 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained Dandelion Greens have similar amounts of Potassium and Water per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Dandelion Greens have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Ripe Red Tomatoes have 5.3 times more Sugars than Boiled and Drained Dandelion Greens.
• While Boiled and Drained Dandelion Greens contain 1.8 times more Energy, 12.7 times more Omega 3, 2.8 times more Omega 6, 1.6 times more Carbohydrate, 2.4 times more Fiber and 2.3 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Dandelion Greens have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.