Comparing Nutrients in 1 kilogram Cooked Frozen Turnips VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Turnips	24%	8%	68%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Cooked Frozen Turnips	Tomato Puree	Recommended Dietary Allowance
Energy	7.93% 230kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	58.8% 0.94g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	1.65% 0.28g	4.82% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.5% 43.5g	69% 89.8g	130g per day for Men 19-50 years
Sugars	32.4% 23.5g	66.6% 48.3g	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	NA	33% 24g	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	% 24.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	52.6% 20g	50% 19g	38g per day for Men 19-50 years
Protein	27.3% 15.3g	29.5% 16.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Turnips	Tomato Puree	Recommended Dietary Allowance
Vitamin A	0% 0μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.6mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	88% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	97% 1.26mg	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	20% 80μg	27.5% 110μg	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	43.3% 39mg	118% 106mg	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	131% 19.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	28.3% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Turnips	Tomato Puree	Recommended Dietary Allowance
Calcium	32% 320mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	319% 2.87mg	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	123% 9.8mg	223% 18mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	73.5% 1.7mg	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	57% 400mg	700mg per day for Men 19-50 years
Potassium	53.5% 1820mg	129% 4390mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	24% 360mg	18.7% 280mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	25.3% 936g	23.8% 879g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Turnips VS Tomato Puree per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Frozen Turnips versus 1 kg of Tomato Puree to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Frozen Turnips vs Tomato Puree:

• 1 kilogram of Cooked Frozen Turnips has 1.4 times more Vitamin B1 than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains more Vitamin A, 2.9 times more Vitamin B2, 2.6 times more Vitamin B3, 3.1 times more Vitamin B5, 1.9 times more Vitamin B6, 1.4 times more Vitamin B9, 2.7 times more Vitamin C, 98.5 times more Vitamin E and 34 times more Vitamin K than Boiled and Drained Frozen Turnips.
• 1 kilogram of Cooked Frozen Turnips have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Frozen Turnips as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Frozen Turnips vs Tomato Puree:

• 1 kilogram of Cooked Frozen Turnips has 1.8 times more Calcium and 1.3 times more Sodium than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 4.6 times more Copper, 1.8 times more Iron, 1.6 times more Magnesium, 1.7 times more Manganese, 1.5 times more Phosphorus, 2.4 times more Potassium and 1.8 times more Zinc than Boiled and Drained Frozen Turnips.
• Both Cooked Frozen Turnips and Tomato Puree contain similar levels of Water per one kilogram.
• 1 kilogram of Cooked Frozen Turnips lack sufficient amounts of Zinc
• 1 kilogram of Tomato Puree lack sufficient amounts of Calcium
• Both Boiled and Drained Frozen Turnips as well as Canned Tomato Puree lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Turnips has 23.5 times more Omega 3 than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 2.1 times more Carbohydrate and 2.1 times more Sugars than Boiled and Drained Frozen Turnips.
• Both Cooked Frozen Turnips and Tomato Puree offer comparable quantities of Fiber and Protein per one kilogram.
• 1 kilogram of Tomato Puree provide inadequate amounts of Omega 3
• Both Boiled and Drained Frozen Turnips as well as Canned Tomato Puree provide inadequate amounts of Energy and Omega 6 in one kilogram.