Comparing Nutrients in 1 kilogram Turnips VS Tomato Sauce with Mushrooms

Macros Ratio

	Protein	Fat	Carbs
Turnips	12%	3%	85%
Tomato Sauce with Mushrooms	14%	3%	83%

Macro Nutrients

	Turnips	Tomato Sauce with Mushrooms	Recommended Dietary Allowance
Energy	9.66% 280kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.34% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.71% 0.12g	2.82% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.5% 64.3g	65% 84.3g	130g per day for Men 19-50 years
Sugars	52.4% 38g	79.6% 57.7g	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	47.4% 18g	39.5% 15g	38g per day for Men 19-50 years
Protein	16% 9g	26% 14.5g	56g per day for Men 19-50 years

Vitamins

	Turnips	Tomato Sauce with Mushrooms	Recommended Dietary Allowance
Vitamin A	0% 0μg	53.3% 480μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	83% 1.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	79% 12.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	73.4% 3.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.2% 0.9mg	102% 1.33mg	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	37.5% 150μg	22.5% 90μg	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	233% 210mg	138% 124mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2% 0.3mg	128% 19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	31.7% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Turnips	Tomato Sauce with Mushrooms	Recommended Dietary Allowance
Calcium	30% 300mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	221% 2mg	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	37.5% 3mg	111% 8.9mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	58.3% 1.34mg	81.7% 1.88mg	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	38.6% 270mg	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	56% 1910mg	112% 3800mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	44.7% 670mg	301% 4520mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	25% 919g	23.8% 880g	3700g per day for Men 19-50 years

Nutrient Comparison: Turnips VS Tomato Sauce with Mushrooms per 1 kg

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

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

• 1 kilogram of Turnips has 1.7 times more Vitamin B9 and 1.7 times more Vitamin C than Tomato Sauce with Mushrooms.
• While 1 kg of Canned Tomato Sauce with Mushrooms contains more Vitamin A, 1.8 times more Vitamin B1, 3.6 times more Vitamin B2, 3.2 times more Vitamin B3, 1.8 times more Vitamin B5, 1.5 times more Vitamin B6, 64 times more Vitamin E and 38 times more Vitamin K than Raw Turnips.
• 1 kilogram of Turnips have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Turnips as well as Canned Tomato Sauce with Mushrooms have insufficient amounts of Vitamin B12 in one kilogram.

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

• 1 kilogram of Turnips has 2.3 times more Calcium and 1.3 times more Zinc than Tomato Sauce with Mushrooms.
• While 1 kg of Canned Tomato Sauce with Mushrooms contains 2.3 times more Copper, 3 times more Iron, 1.7 times more Magnesium, 1.4 times more Manganese, 2 times more Potassium and 6.7 times more Sodium than Raw Turnips.
• Both Turnips and Tomato Sauce with Mushrooms contain similar levels of Phosphorus and Water per one kilogram.
• 1 kilogram of Tomato Sauce with Mushrooms lack sufficient amounts of Calcium and Zinc
• Both Raw Turnips as well as Canned Tomato Sauce with Mushrooms lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Turnips has 40 times more Omega 3 than Tomato Sauce with Mushrooms.
• While 1 kg of Canned Tomato Sauce with Mushrooms contains 1.3 times more Carbohydrate, 1.5 times more Sugars and 1.6 times more Protein than Raw Turnips.
• Both Turnips and Tomato Sauce with Mushrooms offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Turnips provide inadequate amounts of Protein
• 1 kilogram of Tomato Sauce with Mushrooms provide inadequate amounts of Omega 3
• Both Raw Turnips as well as Canned Tomato Sauce with Mushrooms provide inadequate amounts of Energy and Omega 6 in one kilogram.