Comparing Nutrients in 1 kilogram Cooked Ripe Red Tomatoes VS Cooked Frozen Turnips with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Cooked Frozen Turnips with Salt	26%	9%	65%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Cooked Frozen Turnips with Salt	Recommended Dietary Allowance
Energy	6.2% 180kcal	7.24% 210kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	2.47% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	58.8% 0.94g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	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	31% 40g	28.7% 37.3g	130g per day for Men 19-50 years
Sugars	34.3% 25g	24% 17.3g	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	% 12g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	18.4% 7g	52.6% 20g	38g per day for Men 19-50 years
Protein	17% 9.5g	27.3% 15.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Cooked Frozen Turnips with Salt	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	35% 5.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	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	32.5% 130μg	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	253% 228mg	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	37.3% 5.6mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Cooked Frozen Turnips with Salt	Recommended Dietary Allowance
Calcium	11% 110mg	32% 320mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	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	85% 6.8mg	123% 9.8mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	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	40% 280mg	37% 260mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	53.5% 1820mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	181% 2720mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	18% 2mg	11mg per day for Men 19-50 years
Water	25.5% 943g	25.3% 936g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Cooked Frozen Turnips with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cooked Ripe Red Tomatoes vs Cooked Frozen Turnips with Salt:

• 1 kilogram of Cooked Ripe Red Tomatoes has more Vitamin A, 1.6 times more Vitamin B9, 5.8 times more Vitamin C, 28 times more Vitamin E and 28 times more Vitamin K than Cooked Frozen Turnips with Salt.
• While 1 kg of Boiled Frozen Turnips, drained with Salt contains 1.3 times more Vitamin B2 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Cooked Frozen Turnips with Salt provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 1 kilogram of Cooked Frozen Turnips with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Cooked Ripe Red Tomatoes as well as Boiled Frozen Turnips, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Ripe Red Tomatoes vs Cooked Frozen Turnips with Salt:

• 1 kg of Boiled Frozen Turnips, drained with Salt contains 2.9 times more Calcium, 1.4 times more Iron, 1.6 times more Magnesium and 24.7 times more Sodium than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Cooked Frozen Turnips with Salt contain similar levels of Copper, Manganese, Phosphorus, Potassium and Water per one kilogram.
• 1 kilogram of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium
• Both Cooked Ripe Red Tomatoes as well as Boiled Frozen Turnips, drained with Salt lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Ripe Red Tomatoes has 1.4 times more Sugars than Cooked Frozen Turnips with Salt.
• While 1 kg of Boiled Frozen Turnips, drained with Salt contains 47 times more Omega 3, 2.9 times more Fiber and 1.6 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Cooked Frozen Turnips with Salt offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Cooked Ripe Red Tomatoes provide inadequate amounts of Omega 3, Fiber and Protein
• Both Cooked Ripe Red Tomatoes as well as Boiled Frozen Turnips, drained with Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.