Comparing Nutrients in 1 pound Stewed Canned Tomatoes VS Boiled Turnip Greens

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Boiled Turnip Greens	19%	9%	72%

Macro Nutrients

	Stewed Canned Tomatoes	Boiled Turnip Greens	Recommended Dietary Allowance
Energy	4.07% 118kcal	3.13% 91kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	1.08% 1.04g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	1.97% 0.34g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.6% 28g	15.2% 19.8g	130g per day for Men 19-50 years
Sugars	22% 16g	3.3% 2.4g	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	11.8% 8.53g	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	% 7.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.091g	NA	g per day for Men 19-50 years
Fiber	12% 4.54g	41.8% 16g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	9.23% 5.17g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Boiled Turnip Greens	Recommended Dietary Allowance
Vitamin A	4.54% 41μg	192% 1728μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.2% 3.24mg	11.7% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.93% 0.077mg	63% 0.82mg	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	5.67% 22.7μg	134% 535μg	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	40% 36mg	138% 124mg	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	25% 3.76mg	57% 8.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.07% 11μg	1390% 1667μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Boiled Turnip Greens	Recommended Dietary Allowance
Calcium	15.4% 154mg	62% 621mg	1000mg per day for Men 19-50 years
Copper	56.4% 0.51mg	128% 1.15mg	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	75.4% 6.03mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	66.5% 1.53mg	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	13% 91mg	18.8% 132mg	700mg per day for Men 19-50 years
Potassium	27.6% 939mg	27% 921mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	67% 1002mg	8.77% 132mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	11.2% 415g	11.4% 423g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Boiled Turnip Greens per 1 lb

Compare the macro and micronutrient content in 1 lb of Stewed Canned Tomatoes versus 1 lb of Boiled Turnip Greens to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Stewed Canned Tomatoes vs Boiled Turnip Greens:

• 1 pound of Stewed Canned Tomatoes has 1.7 times more Vitamin B3 than Boiled Turnip Greens.
• While 1 lb of Boiled and Drained Turnip Greens contains 42.3 times more Vitamin A, 2.1 times more Vitamin B2, 2.4 times more Vitamin B5, 10.6 times more Vitamin B6, 23.6 times more Vitamin B9, 3.5 times more Vitamin C, 2.3 times more Vitamin E and 153.2 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Boiled Turnip Greens provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin B9
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled and Drained Turnip Greens have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Stewed Canned Tomatoes vs Boiled Turnip Greens:

• 1 pound of Stewed Canned Tomatoes has 1.7 times more Iron and 7.6 times more Sodium than Boiled Turnip Greens.
• While 1 lb of Boiled and Drained Turnip Greens contains 4 times more Calcium, 2.3 times more Copper, 1.8 times more Magnesium, 5.7 times more Manganese and 1.5 times more Phosphorus than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Boiled Turnip Greens contain similar levels of Potassium and Water per one pound.
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled and Drained Turnip Greens lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Stewed Canned Tomatoes has 1.4 times more Carbohydrate and 6.6 times more Sugars than Boiled Turnip Greens.
• While 1 lb of Boiled and Drained Turnip Greens contains 21.3 times more Omega 3, 3.5 times more Fiber and 1.3 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 1 pound of Stewed Canned Tomatoes provide inadequate amounts of Omega 3 and Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled and Drained Turnip Greens provide inadequate amounts of Energy and Omega 6 in one pound.