Comparing Nutrients in 1 kilogram Cooked Frozen Turnip Greens And Turnips VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Turnip Greens And Turnips	34%	10%	56%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Cooked Frozen Turnip Greens And Turnips	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	12% 350kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	2.66% 0.85g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	71.3% 1.14g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	2.47% 0.42g	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	31% 40g	130g per day for Men 19-50 years
Sugars	14.8% 10.7g	34.3% 25g	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	% 12g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	81.6% 31g	18.4% 7g	38g per day for Men 19-50 years
Protein	53.4% 30g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Turnip Greens And Turnips	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	479% 4310μg	26.7% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50% 0.65mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.4% 4.86mg	33.3% 5.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	60.8% 0.79mg	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	32.5% 130μg	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	253% 228mg	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	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3459% 4151μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Turnip Greens And Turnips	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	128% 1280mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	83.3% 0.75mg	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	219% 17.5mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	174% 4mg	45.7% 1.05mg	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	40% 280mg	700mg per day for Men 19-50 years
Potassium	63.5% 2160mg	64% 2180mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	24.6% 910g	25.5% 943g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Frozen Turnip Greens And Turnips vs Cooked Ripe Red Tomatoes:

• Boiled and Drained Frozen Turnip Greens And Turnips have 18 times more Vitamin A, 1.4 times more Vitamin B1, 3 times more Vitamin B2, 2.5 times more Vitamin B9, 3.8 times more Vitamin E and 148.3 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.6 times more Vitamin B5 and 1.3 times more Vitamin C than Boiled and Drained Frozen Turnip Greens And Turnips.
• Both Boiled and Drained Frozen Turnip Greens And Turnips and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B3 and Vitamin B6 per 1 kg.
• Both Boiled and Drained Frozen Turnip Greens And Turnips as well as Cooked Ripe Red Tomatoes 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 Cooked Ripe Red Tomatoes:

• Boiled and Drained Frozen Turnip Greens And Turnips have 11.6 times more Calcium, 1.8 times more Copper, 2.6 times more Iron, 2.7 times more Magnesium, 3.8 times more Manganese, 2.2 times more Selenium, 1.7 times more Sodium and 2.6 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Boiled and Drained Frozen Turnip Greens And Turnips and Cooked Ripe Red Tomatoes have similar amounts of Phosphorus, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Frozen Turnip Greens And Turnips have 1.9 times more Energy, 57 times more Omega 3, 1.2 times more Carbohydrate, 4.4 times more Fiber and 3.1 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.3 times more Sugars than Boiled and Drained Frozen Turnip Greens And Turnips.
• Both Boiled and Drained Frozen Turnip Greens And Turnips as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.