Comparing Nutrients in 100 grams Tomato Puree VS Boiled Dandelion Greens

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Boiled Dandelion Greens	21%	14%	65%

Macro Nutrients

	Tomato Puree	Boiled Dandelion Greens	Recommended Dietary Allowance
Energy	1.3% 38kcal	1.14% 33kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.62% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.091% 0.029g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	2.38% 0.038g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.9% 9g	4.92% 6.4g	130g per day for Men 19-50 years
Sugars	6.66% 4.83g	0.69% 0.5g	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	3.3% 2.38g	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	% 2.45g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	5% 1.9g	7.63% 2.9g	38g per day for Men 19-50 years
Protein	2.95% 1.65g	3.57% 2g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Boiled Dandelion Greens	Recommended Dietary Allowance
Vitamin A	2.9% 26μg	38% 342μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.1% 0.025mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.15% 0.08mg	13.5% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.16% 1.47mg	3.2% 0.51mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	1.14% 0.057mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.7% 0.13mg	12.3% 0.16mg	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	2.75% 11μg	3.25% 13μg	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	11.8% 10.6mg	20% 18mg	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	13% 1.97mg	16.3% 2.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	460% 551μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Boiled Dandelion Greens	Recommended Dietary Allowance
Calcium	1.8% 18mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	12.8% 0.12mg	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	22.3% 1.78mg	22.5% 1.8mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	5.7% 24mg	420mg per day for Men 19-50 years
Manganese	7.35% 0.17mg	10% 0.23mg	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	5.7% 40mg	6% 42mg	700mg per day for Men 19-50 years
Potassium	13% 439mg	6.82% 232mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	0.55% 0.3μg	55μg per day for Men 19-50 years
Sodium	1.87% 28mg	2.93% 44mg	1500mg per day for Men 19-50 years
Zinc	3.27% 0.36mg	2.55% 0.28mg	11mg per day for Men 19-50 years
Water	2.38% 88g	2.43% 89.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree VS Boiled Dandelion Greens per 100 g

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

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

• 100 grams of Tomato Puree have 2.9 times more Vitamin B3 and 7.7 times more Vitamin B5 than Boiled Dandelion Greens.
• While 100 g of Boiled and Drained Dandelion Greens contain 13.2 times more Vitamin A, 5.2 times more Vitamin B1, 2.2 times more Vitamin B2, 1.3 times more Vitamin B6, 1.7 times more Vitamin C and 162.2 times more Vitamin K than Canned Tomato Puree.
• Both Tomato Puree and Boiled Dandelion Greens provide similar amounts of Vitamin B9 and Vitamin E per 100 grams.
• 100 grams of Boiled Dandelion Greens have insufficient amounts of Vitamin B5
• Both Canned Tomato Puree as well as Boiled and Drained Dandelion Greens have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Tomato Puree have 2.5 times more Copper, 1.9 times more Potassium and 1.3 times more Zinc than Boiled Dandelion Greens.
• While 100 g of Boiled and Drained Dandelion Greens contain 7.8 times more Calcium, 1.4 times more Manganese and 1.6 times more Sodium than Canned Tomato Puree.
• Both Tomato Puree and Boiled Dandelion Greens contain similar levels of Iron, Magnesium, Phosphorus and Water per 100 grams.
• 100 grams of Tomato Puree lack sufficient amounts of Calcium
• Both Canned Tomato Puree as well as Boiled and Drained Dandelion Greens lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Tomato Puree have 1.4 times more Carbohydrate and 9.7 times more Sugars than Boiled Dandelion Greens.
• While 100 g of Boiled and Drained Dandelion Greens contain 9.5 times more Omega 3 and 1.5 times more Fiber than Canned Tomato Puree.
• Both Tomato Puree and Boiled Dandelion Greens offer comparable quantities of Protein per 100 grams.
• 100 grams of Tomato Puree provide inadequate amounts of Omega 3
• Both Canned Tomato Puree as well as Boiled and Drained Dandelion Greens provide inadequate amounts of Energy and Omega 6 in 100 grams.