Comparing Nutrients in 100 grams Dandelion Greens VS Tomato Puree

Macros Ratio

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

Macro Nutrients

	Dandelion Greens	Tomato Puree	Recommended Dietary Allowance
Energy	1.55% 45kcal	1.3% 38kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.7g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.091% 0.029g	32g per day for Men 19-50 years
Omega 3	2.75% 0.044g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	1.54% 0.26g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.08% 9.2g	6.9% 9g	130g per day for Men 19-50 years
Sugars	0.98% 0.71g	6.66% 4.83g	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	3.3% 2.38g	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	% 2.45g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	9.2% 3.5g	5% 1.9g	38g per day for Men 19-50 years
Protein	4.82% 2.7g	2.95% 1.65g	56g per day for Men 19-50 years

Vitamins

	Dandelion Greens	Tomato Puree	Recommended Dietary Allowance
Vitamin A	56.4% 508μg	2.9% 26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	2.1% 0.025mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20% 0.26mg	6.15% 0.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.04% 0.81mg	9.16% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.7% 0.084mg	8.8% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.3% 0.25mg	9.7% 0.13mg	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	6.75% 27μg	2.75% 11μg	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	39% 35mg	11.8% 10.6mg	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	23% 3.44mg	13% 1.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	649% 778μg	2.83% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dandelion Greens	Tomato Puree	Recommended Dietary Allowance
Calcium	18.7% 187mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	32% 0.29mg	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	38.8% 3.1mg	22.3% 1.78mg	8mg per day for Men 19-50 years
Magnesium	8.57% 36mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	7.35% 0.17mg	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	9.43% 66mg	5.7% 40mg	700mg per day for Men 19-50 years
Potassium	11.7% 397mg	13% 439mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	5.07% 76mg	1.87% 28mg	1500mg per day for Men 19-50 years
Zinc	3.73% 0.41mg	3.27% 0.36mg	11mg per day for Men 19-50 years
Water	2.3% 85.6g	2.38% 88g	3700g per day for Men 19-50 years

Nutrient Comparison: Dandelion Greens VS Tomato Puree per 100 g

Compare the macro and micronutrient content in 100 g of Dandelion Greens versus 100 g of Tomato Puree to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Dandelion Greens vs Tomato Puree:

• 100 grams of Dandelion Greens have 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 Tomato Puree.
• While 100 g of Canned Tomato Puree contain 1.8 times more Vitamin B3 and 5.2 times more Vitamin B5 than Raw Dandelion Greens.
• 100 grams of Dandelion Greens have insufficient amounts of Vitamin B5
• Both Raw Dandelion Greens as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Dandelion Greens vs Tomato Puree:

• 100 grams of Dandelion Greens have 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 Tomato Puree.
• While 100 g of Canned Tomato Puree contain 1.7 times more Copper than Raw Dandelion Greens.
• Both Dandelion Greens and Tomato Puree contain similar levels of Potassium, Zinc and Water per 100 grams.
• 100 grams of Tomato Puree lack sufficient amounts of Calcium
• Both Raw Dandelion Greens as well as Canned Tomato Puree lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Dandelion Greens have 11 times more Omega 3, 1.8 times more Fiber and 1.6 times more Protein than Tomato Puree.
• While 100 g of Canned Tomato Puree contain 6.8 times more Sugars than Raw Dandelion Greens.
• Both Dandelion Greens and Tomato Puree offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Tomato Puree provide inadequate amounts of Omega 3
• Both Raw Dandelion Greens as well as Canned Tomato Puree provide inadequate amounts of Energy and Omega 6 in 100 grams.