Comparing Nutrients in 1 kilogram Boiled Turnips VS Tomato Sauce with Onions

Macros Ratio

	Protein	Fat	Carbs
Boiled Turnips	12%	3%	85%
Tomato Sauce with Onions	13%	4%	83%

Macro Nutrients

	Boiled Turnips	Tomato Sauce with Onions	Recommended Dietary Allowance
Energy	7.6% 220kcal	14.5% 420kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.08g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.09g	4.35% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39% 50.6g	76.5% 99g	130g per day for Men 19-50 years
Sugars	41.2% 30g	NA	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	52.6% 20g	47.4% 18g	38g per day for Men 19-50 years
Protein	12.7% 7.1g	28% 15.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Turnips	Tomato Sauce with Onions	Recommended Dietary Allowance
Vitamin A	0% 0μg	47.8% 430μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22.5% 0.27mg	61% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	102% 1.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.7% 3mg	77.6% 12.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.42mg	73.6% 3.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	205% 2.67mg	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	55% 220μg	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	129% 116mg	141% 127mg	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	1.33% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Turnips	Tomato Sauce with Onions	Recommended Dietary Allowance
Calcium	33% 330mg	17% 170mg	1000mg per day for Men 19-50 years
Copper	2.22% 0.02mg	201% 1.8mg	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	22.5% 1.8mg	116% 9.3mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	131% 3mg	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	37% 260mg	55.7% 390mg	700mg per day for Men 19-50 years
Potassium	52% 1770mg	121% 4130mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	10.7% 160mg	367% 5510mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	25.3% 936g	23.3% 861g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Turnips VS Tomato Sauce with Onions per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Turnips versus 1 kg of Tomato Sauce with Onions to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Turnips vs Tomato Sauce with Onions:

• 1 kg of Canned Tomato Sauce with Onions contains more Vitamin A, 2.7 times more Vitamin B1, 5.8 times more Vitamin B2, 4.2 times more Vitamin B3, 2.6 times more Vitamin B5, 4 times more Vitamin B6 and 2.4 times more Vitamin B9 than Boiled and Drained Turnips.
• Both Boiled Turnips and Tomato Sauce with Onions provide similar amounts of Vitamin C per one kilogram.
• 1 kilogram of Boiled Turnips have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin B3
• Both Boiled and Drained Turnips as well as Canned Tomato Sauce with Onions have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Turnips vs Tomato Sauce with Onions:

• 1 kilogram of Boiled Turnips has 1.9 times more Calcium than Tomato Sauce with Onions.
• While 1 kg of Canned Tomato Sauce with Onions contains 90.5 times more Copper, 5.2 times more Iron, 2.1 times more Magnesium, 4.2 times more Manganese, 1.5 times more Phosphorus, 2.3 times more Potassium, 34.4 times more Sodium and 1.9 times more Zinc than Boiled and Drained Turnips.
• Both Boiled Turnips and Tomato Sauce with Onions contain similar levels of Water per one kilogram.
• 1 kilogram of Boiled Turnips lack sufficient amounts of Copper and Zinc
• 1 kilogram of Tomato Sauce with Onions lack sufficient amounts of Calcium
• Both Boiled and Drained Turnips as well as Canned Tomato Sauce with Onions lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Turnips has 8 times more Omega 3 than Tomato Sauce with Onions.
• While 1 kg of Canned Tomato Sauce with Onions contains 2 times more Carbohydrate and 2.2 times more Protein than Boiled and Drained Turnips.
• Both Boiled Turnips and Tomato Sauce with Onions offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Boiled Turnips provide inadequate amounts of Protein
• 1 kilogram of Tomato Sauce with Onions provide inadequate amounts of Omega 3
• Both Boiled and Drained Turnips as well as Canned Tomato Sauce with Onions provide inadequate amounts of Energy and Omega 6 in one kilogram.