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

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Turnips	24%	8%	68%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Cooked Frozen Turnips	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	7.93% 230kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	2.47% 2.4g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	1.06% 0.34g	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	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% 43.5g	26.7% 34.7g	130g per day for Men 19-50 years
Sugars	32.4% 23.5g	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	52.6% 20g	50% 19g	38g per day for Men 19-50 years
Protein	27.3% 15.3g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Turnips	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	479% 5.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.6mg	44.5% 7.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	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	20% 80μg	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	43.3% 39mg	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	1.33% 0.2mg	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Turnips	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	32% 320mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	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	123% 9.8mg	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	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	37% 260mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	53.5% 1820mg	56% 1910mg	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	76.7% 1150mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	25.3% 936g	25.6% 948g	3700g per day for Men 19-50 years

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

• Boiled and Drained Frozen Turnips have 1.2 times more Vitamin B5 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Vitamin A, 16.4 times more Vitamin B1, 2 times more Vitamin B2, 1.3 times more Vitamin B3, 1.7 times more Vitamin B6, 3.2 times more Vitamin C, 29.5 times more Vitamin E and 26 times more Vitamin K than Boiled and Drained Frozen Turnips.
• Both Boiled and Drained Frozen Turnips and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin B9 per 1 kg.
• Both Boiled and Drained Frozen 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 Turnips vs Tomatoes in Juice with Salt:

• Boiled and Drained Frozen Turnips have 1.2 times more Copper, 1.7 times more Iron, 1.4 times more Magnesium, 1.5 times more Manganese, 1.5 times more Phosphorus and 1.7 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 3.2 times more Sodium than Boiled and Drained Frozen Turnips.
• Both Boiled and Drained Frozen Turnips and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Calcium, Potassium, Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Frozen Turnips have 23.5 times more Omega 3, 1.3 times more Carbohydrate and 1.9 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Boiled and Drained Frozen Turnips and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Sugars and Fiber per 1 kg.
• Both Boiled and Drained Frozen Turnips as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.