Comparing Nutrients in 100 grams Stewed Canned Tomatoes VS Dandelion Greens

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Dandelion Greens	20%	12%	68%

Macro Nutrients

	Stewed Canned Tomatoes	Dandelion Greens	Recommended Dietary Allowance
Energy	0.9% 26kcal	1.55% 45kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	0.72% 0.7g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	2.75% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.074g	1.54% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.76% 6.2g	7.08% 9.2g	130g per day for Men 19-50 years
Sugars	4.86% 3.52g	0.98% 0.71g	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	2.6% 1.88g	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	% 1.63g	NA	g per day for Men 19-50 years
Sucrose	% 0.02g	NA	g per day for Men 19-50 years
Fiber	2.63% 1g	9.2% 3.5g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	4.82% 2.7g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Dandelion Greens	Recommended Dietary Allowance
Vitamin A	1% 9μg	56.4% 508μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.83% 0.046mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.7% 0.035mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.46% 0.71mg	5.04% 0.81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.3% 0.11mg	1.7% 0.084mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.3% 0.017mg	19.3% 0.25mg	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	1.25% 5μg	6.75% 27μg	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	8.78% 7.9mg	39% 35mg	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	5.53% 0.83mg	23% 3.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	649% 778μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Dandelion Greens	Recommended Dietary Allowance
Calcium	3.4% 34mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	12.4% 0.11mg	19% 0.17mg	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	16.6% 1.33mg	38.8% 3.1mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	8.57% 36mg	420mg per day for Men 19-50 years
Manganese	2.57% 0.059mg	15% 0.34mg	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	2.86% 20mg	9.43% 66mg	700mg per day for Men 19-50 years
Potassium	6.1% 207mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	14.7% 221mg	5.07% 76mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	3.73% 0.41mg	11mg per day for Men 19-50 years
Water	2.47% 92g	2.3% 85.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Stewed Canned Tomatoes vs Dandelion Greens:

• Stewed Canned Ripe Red Tomatoes have 1.4 times more Vitamin B5 than Raw Dandelion Greens.
• While Raw Dandelion Greens contain 56.4 times more Vitamin A, 4.1 times more Vitamin B1, 7.4 times more Vitamin B2, 14.8 times more Vitamin B6, 5.4 times more Vitamin B9, 4.4 times more Vitamin C, 4.1 times more Vitamin E and 324.3 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes and Raw Dandelion Greens have similar amounts of Vitamin B3 per 100 g.
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Dandelion Greens have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Stewed Canned Tomatoes vs Dandelion Greens:

• Stewed Canned Ripe Red Tomatoes have 2.9 times more Sodium than Raw Dandelion Greens.
• While Raw Dandelion Greens contain 5.5 times more Calcium, 1.5 times more Copper, 2.3 times more Iron, 3 times more Magnesium, 5.8 times more Manganese, 3.3 times more Phosphorus, 1.9 times more Potassium and 2.4 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes and Raw Dandelion Greens have similar amounts of Selenium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Stewed Canned Ripe Red Tomatoes have 5 times more Sugars than Raw Dandelion Greens.
• While Raw Dandelion Greens contain 1.7 times more Energy, 14.7 times more Omega 3, 3.5 times more Omega 6, 1.5 times more Carbohydrate, 3.5 times more Fiber and 3 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Dandelion Greens have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.