Comparing Nutrients in 1 kilogram Tomatoes in Juice with Salt VS Cooked Frozen Turnip Greens

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Cooked Frozen Turnip Greens	36%	10%	54%

Macro Nutrients

	Tomatoes in Juice with Salt	Cooked Frozen Turnip Greens	Recommended Dietary Allowance
Energy	5.5% 160kcal	10% 290kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	4.33% 4.2g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.7% 34.7g	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	35% 25.5g	10.3% 7.5g	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	18% 13g	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	% 12.4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	50% 19g	89.5% 34g	38g per day for Men 19-50 years
Protein	14% 7.9g	60% 33.5g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Cooked Frozen Turnip Greens	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	598% 5380μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	479% 5.75mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.5% 7.12mg	29.3% 4.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	13.8% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.4% 1.1mg	51.5% 0.67mg	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	20% 80μg	98% 390μg	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	140% 126mg	242% 218mg	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	39.3% 5.9mg	177% 26.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.7% 26μg	4324% 5189μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Cooked Frozen Turnip Greens	Recommended Dietary Allowance
Calcium	33% 330mg	152% 1520mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	167% 1.5mg	0.9mg per day for Men 19-50 years
Fluoride	1.28% 51μg	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	71.3% 5.7mg	243% 19.4mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	62% 260mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	207% 4.75mg	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	24.3% 170mg	48.6% 340mg	700mg per day for Men 19-50 years
Potassium	56% 1910mg	66% 2240mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	76.7% 1150mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	25.6% 948g	24.4% 904g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Cooked Frozen Turnip Greens per 1 kg

Compare the macro and micronutrient content in 1 kg of Tomatoes in Juice with Salt versus 1 kg of Cooked Frozen Turnip Greens to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Tomatoes in Juice with Salt vs Cooked Frozen Turnip Greens:

• 1 kilogram of Tomatoes in Juice with Salt has 10.6 times more Vitamin B1, 1.5 times more Vitamin B3, 1.7 times more Vitamin B5 and 1.7 times more Vitamin B6 than Cooked Frozen Turnip Greens.
• While 1 kg of Boiled and Drained Frozen Turnip Greens contains 26.9 times more Vitamin A, 1.3 times more Vitamin B2, 4.9 times more Vitamin B9, 1.7 times more Vitamin C, 4.5 times more Vitamin E and 199.6 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 1 kilogram of Cooked Frozen Turnip Greens have insufficient amounts of Vitamin B5
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Boiled and Drained Frozen Turnip Greens have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tomatoes in Juice with Salt vs Cooked Frozen Turnip Greens:

• 1 kilogram of Tomatoes in Juice with Salt has 7.7 times more Sodium than Cooked Frozen Turnip Greens.
• While 1 kg of Boiled and Drained Frozen Turnip Greens contains 4.6 times more Calcium, 2.9 times more Copper, 3.4 times more Iron, 2.6 times more Magnesium, 7 times more Manganese, 2 times more Phosphorus, 1.7 times more Selenium and 3.4 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Cooked Frozen Turnip Greens contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomatoes in Juice with Salt has 3.4 times more Sugars than Cooked Frozen Turnip Greens.
• While 1 kg of Boiled and Drained Frozen Turnip Greens contains 29.8 times more Omega 3, 1.4 times more Carbohydrate, 1.8 times more Fiber and 4.2 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 1 kilogram of Tomatoes in Juice with Salt provide inadequate amounts of Omega 3 and Protein
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Boiled and Drained Frozen Turnip Greens provide inadequate amounts of Energy and Omega 6 in one kilogram.