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

Macros Ratio

	Protein	Fat	Carbs
Boiled Turnip Greens	19%	9%	72%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Boiled Turnip Greens	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	6.9% 200kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	2.37% 2.3g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	1.66% 0.53g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	40% 0.64g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	1.65% 0.28g	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	33.5% 43.6g	26.7% 34.7g	130g per day for Men 19-50 years
Sugars	7.3% 5.3g	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	92% 35g	50% 19g	38g per day for Men 19-50 years
Protein	20.4% 11.4g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Turnip Greens	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	423% 3810μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.5% 0.45mg	479% 5.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55.4% 0.72mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	44.5% 7.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	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	295% 1180μg	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	304% 274mg	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	125% 19mg	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3063% 3676μg	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Turnip Greens	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	137% 1370mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	281% 2.53mg	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	100% 8mg	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	147% 3.37mg	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	41.4% 290mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	59.7% 2030mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	19.3% 290mg	76.7% 1150mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	25% 932g	25.6% 948g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Boiled Turnip Greens has 19.1 times more Vitamin A, 1.3 times more Vitamin B2, 2.3 times more Vitamin B5, 1.6 times more Vitamin B6, 14.8 times more Vitamin B9, 2.2 times more Vitamin C, 3.2 times more Vitamin E and 141.4 times more Vitamin K than Tomatoes in Juice with Salt.
• While 1 kg of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains 12.8 times more Vitamin B1 and 1.7 times more Vitamin B3 than Boiled and Drained Turnip Greens.
• Both Boiled and Drained Turnip Greens as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled Turnip Greens has 4.2 times more Calcium, 4.9 times more Copper, 1.4 times more Iron, 2.2 times more Magnesium, 5 times more Manganese and 1.7 times more Phosphorus than Tomatoes in Juice with Salt.
• While 1 kg of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains 4 times more Sodium than Boiled and Drained Turnip Greens.
• Both Boiled Turnip Greens and Tomatoes in Juice with Salt contain similar levels of Potassium and Water per one kilogram.
• Both Boiled and Drained Turnip Greens as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Turnip Greens has 16 times more Omega 3, 1.3 times more Carbohydrate, 1.8 times more Fiber and 1.4 times more Protein than Tomatoes in Juice with Salt.
• While 1 kg of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains 4.8 times more Sugars than Boiled and Drained Turnip Greens.
• 1 kilogram of Tomatoes in Juice with Salt provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Turnip Greens as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.