Comparing Nutrients in 1 pound Tomatoes in Juice VS Boiled Turnips with Salt

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice	16%	12%	72%
Boiled Turnips with Salt	12%	3%	85%

Macro Nutrients

	Tomatoes in Juice	Boiled Turnips with Salt	Recommended Dietary Allowance
Energy	2.5% 72.6kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.7g	17.7% 23g	130g per day for Men 19-50 years
Sugars	16% 11.6g	18.7% 13.6g	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	8.2% 5.94g	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	% 5.62g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	22.7% 8.6g	24% 9.07g	38g per day for Men 19-50 years
Protein	6.4% 3.6g	5.75% 3.22g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice	Boiled Turnips with Salt	Recommended Dietary Allowance
Vitamin A	11% 100μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	217% 2.6mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	8.03% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.23mg	8.48% 1.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	23.4% 0.3mg	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	9.07% 36.3μg	10.2% 41μg	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	63.5% 57mg	58.5% 52.6mg	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	18% 2.68mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice	Boiled Turnips with Salt	Recommended Dietary Allowance
Calcium	15% 150mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	26.2% 0.24mg	32.3% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	0.58% 23μg	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	32.3% 2.6mg	12.5% 1mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	13.4% 0.31mg	19.7% 0.45mg	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	11% 77mg	12.3% 86mg	700mg per day for Men 19-50 years
Potassium	25.5% 866mg	18% 612mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	86.5% 1297mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	11.6% 430g	11.5% 425g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tomatoes in Juice vs Boiled Turnips with Salt:

• Canned Red Ripe Tomatoes in Tomato Juice have more Vitamin A, 21.3 times more Vitamin B1, 2.4 times more Vitamin B2, 2.4 times more Vitamin B3, 1.7 times more Vitamin B6, 29.5 times more Vitamin E and 29 times more Vitamin K than Boiled and Drained Turnips with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice and Boiled and Drained Turnips with Salt have similar amounts of Vitamin B5, Vitamin B9 and Vitamin C per 1 lb.
• Both Canned Red Ripe Tomatoes in Tomato Juice as well as Boiled and Drained Turnips with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tomatoes in Juice vs Boiled Turnips with Salt:

• Canned Red Ripe Tomatoes in Tomato Juice have 1.5 times more Calcium, 2.6 times more Iron, 1.3 times more Magnesium and 1.4 times more Potassium than Boiled and Drained Turnips with Salt.
• While Boiled and Drained Turnips with Salt contain 1.5 times more Manganese, 28.6 times more Sodium and 1.7 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice.
• Both Canned Red Ripe Tomatoes in Tomato Juice and Boiled and Drained Turnips with Salt have similar amounts of Copper, Phosphorus, Selenium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Turnips with Salt contain 8 times more Omega 3 and 1.5 times more Carbohydrate than Canned Red Ripe Tomatoes in Tomato Juice.
• Both Canned Red Ripe Tomatoes in Tomato Juice and Boiled and Drained Turnips with Salt have similar amounts of Sugars, Fiber and Protein per 1 lb.
• Both Canned Red Ripe Tomatoes in Tomato Juice as well as Boiled and Drained Turnips with Salt have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.