Comparing Nutrients in 100 calories Cooked Frozen Turnip Greens VS Tomatoes

Weight per 100 calories

• Cooked Frozen Turnip Greens: 345g
• Tomatoes: 556g

Cooked Frozen Turnip Greens have 1.6 times more energy per 100g than Tomatoes. It has very low energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 100 calories - Cooked Frozen Turnip Greens or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Turnip Greens	36%	10%	54%
Tomatoes	17%	9%	74%

Macro Nutrients

	Cooked Frozen Turnip Greens	Tomatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.45g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	1.07% 0.34g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	25.6% 0.41g	1.04% 0.017g	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.18g	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	13.2% 17g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	3.57% 2.6g	20% 14.6g	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	10.5% 7.6g	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	% 6.94g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	31% 11.7g	17.5% 6.67g	38g per day for Men 19-50 years
Protein	20.6% 11.6g	8.73% 4.9g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Turnip Greens	Tomatoes	Recommended Dietary Allowance
Vitamin A	206% 1855μg	26% 233μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.6% 0.26mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	20.6% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.76% 0.24mg	9.9% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.8% 0.23mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	8.7% 2.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	33.6% 134μg	21% 83.3μg	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	83.5% 75mg	84.6% 76mg	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	61% 9.17mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1491% 1789μg	36.6% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Turnip Greens	Tomatoes	Recommended Dietary Allowance
Calcium	52.4% 524mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	36.4% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.32% 12.8μg	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	83.6% 6.7mg	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.7mg	14.6% 61mg	420mg per day for Men 19-50 years
Manganese	71.2% 1.64mg	27.5% 0.63mg	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	16.7% 117mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	22.7% 772mg	38.7% 1317mg	3400mg per day for Men 19-50 years
Selenium	7.52% 4.14μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.45% 51.7mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	8.6% 0.94mg	11mg per day for Men 19-50 years
Water	8.42% 312g	14% 525g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cooked Frozen Turnip Greens vs Tomatoes:

• Boiled and Drained Frozen Turnip Greens have 8 times more Vitamin A, 2.4 times more Vitamin B2, 1.6 times more Vitamin B9, 3.1 times more Vitamin E and 40.8 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2 times more Vitamin B3, 2.1 times more Vitamin B5 and 1.9 times more Vitamin B6 than Boiled and Drained Frozen Turnip Greens.
• Both Boiled and Drained Frozen Turnip Greens and Raw Ripe Red Tomatoes have similar amounts of Vitamin B1 and Vitamin C per 100 kcal.
• Both Boiled and Drained Frozen Turnip Greens as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cooked Frozen Turnip Greens vs Tomatoes:

• Boiled and Drained Frozen Turnip Greens have 9.4 times more Calcium, 1.6 times more Copper, 4.5 times more Iron, 1.5 times more Magnesium, 2.6 times more Manganese, more Selenium, 1.9 times more Sodium and 1.5 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.7 times more Potassium and 1.7 times more Water than Boiled and Drained Frozen Turnip Greens.
• Both Boiled and Drained Frozen Turnip Greens and Raw Ripe Red Tomatoes have similar amounts of Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Frozen Turnip Greens have 1.3 times more Fat, 2.2 times more Saturated Fat, 24.6 times more Omega 3, 1.8 times more Fiber and 2.4 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.5 times more Omega 6, 1.3 times more Carbohydrate and 5.6 times more Sugars than Boiled and Drained Frozen Turnip Greens.
• Both Boiled and Drained Frozen Turnip Greens and Raw Ripe Red Tomatoes have similar amounts of Energy per 100 kcal.
• Both Boiled and Drained Frozen Turnip Greens as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.