Comparing Nutrients in 1 kilogram Canned Tomatoes with Green Chilies VS Cooked Frozen Turnips

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Cooked Frozen Turnips	24%	8%	68%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Cooked Frozen Turnips	Recommended Dietary Allowance
Energy	5.17% 150kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	58.8% 0.94g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	1.65% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28% 36.2g	33.5% 43.5g	130g per day for Men 19-50 years
Sugars	NA	32.4% 23.5g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	52.6% 20g	38g per day for Men 19-50 years
Protein	12.3% 6.9g	27.3% 15.3g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Cooked Frozen Turnips	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	35% 5.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.6% 1.48mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.2% 1.03mg	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	22.5% 90μg	20% 80μg	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	69% 62mg	43.3% 39mg	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	NA	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Cooked Frozen Turnips	Recommended Dietary Allowance
Calcium	20% 200mg	32% 320mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	70% 0.63mg	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	32.5% 2.6mg	123% 9.8mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.32mg	43.5% 1mg	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	20% 140mg	37% 260mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	53.5% 1820mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	267% 4010mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	18% 2mg	11mg per day for Men 19-50 years
Water	25.5% 942g	25.3% 936g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Cooked Frozen Turnips per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Tomatoes with Green Chilies versus 1 kg of Cooked Frozen Turnips to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Tomatoes with Green Chilies vs Cooked Frozen Turnips:

• 1 kilogram of Canned Tomatoes with Green Chilies has more Vitamin A, 1.5 times more Vitamin B6 and 1.6 times more Vitamin C than Cooked Frozen Turnips.
• While 1 kg of Boiled and Drained Frozen Turnips contains 1.5 times more Vitamin B2 than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Cooked Frozen Turnips provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per one kilogram.
• 1 kilogram of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 1 kilogram of Cooked Frozen Turnips have insufficient amounts of Vitamin A
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Boiled and Drained Frozen Turnips have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Tomatoes with Green Chilies vs Cooked Frozen Turnips:

• 1 kilogram of Canned Tomatoes with Green Chilies has 1.4 times more Copper, 1.3 times more Manganese and 11.1 times more Sodium than Cooked Frozen Turnips.
• While 1 kg of Boiled and Drained Frozen Turnips contains 1.6 times more Calcium, 3.8 times more Iron, 1.3 times more Magnesium, 1.9 times more Phosphorus and 1.7 times more Potassium than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Cooked Frozen Turnips contain similar levels of Water per one kilogram.
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Boiled and Drained Frozen Turnips lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled and Drained Frozen Turnips contains 94 times more Omega 3 and 2.2 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Cooked Frozen Turnips offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Canned Tomatoes with Green Chilies provide inadequate amounts of Omega 3 and Protein
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Boiled and Drained Frozen Turnips provide inadequate amounts of Energy and Omega 6 in one kilogram.