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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Turnip Greens And Turnips	34%	10%	56%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Cooked Frozen Turnip Greens And Turnips	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	12% 350kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	2.66% 0.85g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	71.3% 1.14g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.3% 48.5g	26.7% 34.7g	130g per day for Men 19-50 years
Sugars	14.8% 10.7g	35% 25.5g	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	18% 13g	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	% 12.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	81.6% 31g	50% 19g	38g per day for Men 19-50 years
Protein	53.4% 30g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Turnip Greens And Turnips	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	479% 4310μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	479% 5.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50% 0.65mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.4% 4.86mg	44.5% 7.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	85.4% 1.1mg	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	82.5% 330μg	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	202% 182mg	140% 126mg	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	142% 21.3mg	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3459% 4151μg	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Turnip Greens And Turnips	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	128% 1280mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	57.8% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.28% 51μg	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	219% 17.5mg	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	174% 4mg	29.6% 0.68mg	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	45.7% 320mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	63.5% 2160mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	76.7% 1150mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	24.6% 910g	25.6% 948g	3700g per day for Men 19-50 years

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

• Boiled and Drained Frozen Turnip Greens And Turnips have 21.6 times more Vitamin A, 4.1 times more Vitamin B9, 1.4 times more Vitamin C, 3.6 times more Vitamin E and 159.7 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 11.5 times more Vitamin B1, 1.5 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.7 times more Vitamin B6 than Boiled and Drained Frozen Turnip Greens And Turnips.
• Both Boiled and Drained Frozen Turnip Greens And Turnips and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin B2 per 1 kg.
• Both Boiled and Drained Frozen Turnip Greens And Turnips as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled and Drained Frozen Turnip Greens And Turnips have 3.9 times more Calcium, 2.6 times more Copper, 3.1 times more Iron, 2.4 times more Magnesium, 5.9 times more Manganese, 1.9 times more Phosphorus, 1.6 times more Selenium and 3.1 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 6.1 times more Sodium than Boiled and Drained Frozen Turnip Greens And Turnips.
• Both Boiled and Drained Frozen Turnip Greens And Turnips and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Frozen Turnip Greens And Turnips have 2.2 times more Energy, 28.5 times more Omega 3, 1.4 times more Carbohydrate, 1.6 times more Fiber and 3.8 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 2.4 times more Sugars than Boiled and Drained Frozen Turnip Greens And Turnips.
• Both Boiled and Drained Frozen Turnip Greens And Turnips as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.