Comparing Nutrients in 14 ounces Tomato Puree with Salt VS Cooked Frozen Turnips with Salt

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree with Salt	15%	4%	81%
Cooked Frozen Turnips with Salt	26%	9%	65%

Macro Nutrients

	Tomato Puree with Salt	Cooked Frozen Turnips with Salt	Recommended Dietary Allowance
Energy	5.2% 151kcal	2.87% 83.3kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.12g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	23.3% 0.37g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.33g	0.65% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.4% 35.6g	11.4% 15g	130g per day for Men 19-50 years
Sugars	26.4% 19g	9.47% 6.87g	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	13% 9.45g	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	% 9.72g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	20% 7.54g	21% 7.94g	38g per day for Men 19-50 years
Protein	11.7% 6.55g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree with Salt	Cooked Frozen Turnips with Salt	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	8.55% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.4% 5.8mg	14% 2.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.75mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	20.5% 0.27mg	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	11% 43.7μg	7.94% 31.8μg	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	46.7% 42mg	17% 15.5mg	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	52% 7.8mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.2% 13.5μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree with Salt	Cooked Frozen Turnips with Salt	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	27.8% 0.25mg	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	88.3% 7.06mg	48.6% 3.9mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	17.3% 0.4mg	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	22.7% 159mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	51.2% 1742mg	21.2% 722mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	53.4% 802mg	72% 1080mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	9.43% 349g	10% 371g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree with Salt VS Cooked Frozen Turnips with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Tomato Puree with Salt versus 14 oz of Cooked Frozen Turnips with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Tomato Puree with Salt vs Cooked Frozen Turnips with Salt:

• 14 ounces of Tomato Puree with Salt have more Vitamin A, 2.9 times more Vitamin B2, 2.6 times more Vitamin B3, 3.1 times more Vitamin B5, 1.9 times more Vitamin B6, 1.4 times more Vitamin B9, 2.7 times more Vitamin C, 98.5 times more Vitamin E and 34 times more Vitamin K than Cooked Frozen Turnips with Salt.
• While 14 oz of Boiled Frozen Turnips, drained with Salt contain 1.4 times more Vitamin B1 than Canned Tomato Puree with Salt.
• 14 ounces of Cooked Frozen Turnips with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Canned Tomato Puree with Salt as well as Boiled Frozen Turnips, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Tomato Puree with Salt vs Cooked Frozen Turnips with Salt:

• 14 ounces of Tomato Puree with Salt have 4.6 times more Copper, 1.8 times more Iron, 1.6 times more Magnesium, 1.7 times more Manganese, 1.5 times more Phosphorus, 2.4 times more Potassium and 1.8 times more Zinc than Cooked Frozen Turnips with Salt.
• While 14 oz of Boiled Frozen Turnips, drained with Salt contain 1.8 times more Calcium and 1.3 times more Sodium than Canned Tomato Puree with Salt.
• Both Tomato Puree with Salt and Cooked Frozen Turnips with Salt contain similar levels of Water per 14 ounces.
• 14 ounces of Tomato Puree with Salt lack sufficient amounts of Calcium
• 14 ounces of Cooked Frozen Turnips with Salt lack sufficient amounts of Zinc
• Both Canned Tomato Puree with Salt as well as Boiled Frozen Turnips, drained with Salt lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tomato Puree with Salt have 2.4 times more Carbohydrate and 2.8 times more Sugars than Cooked Frozen Turnips with Salt.
• While 14 oz of Boiled Frozen Turnips, drained with Salt contain 23.5 times more Omega 3 than Canned Tomato Puree with Salt.
• Both Tomato Puree with Salt and Cooked Frozen Turnips with Salt offer comparable quantities of Fiber and Protein per 14 ounces.
• 14 ounces of Tomato Puree with Salt provide inadequate amounts of Omega 3
• Both Canned Tomato Puree with Salt as well as Boiled Frozen Turnips, drained with Salt provide inadequate amounts of Energy and Omega 6 in 14 ounces.