Comparing Nutrients in 1 pound Cooked Ripe Red Tomatoes VS Cooked Frozen Turnip Greens And Turnips with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Cooked Frozen Turnip Greens And Turnips with Salt	35%	10%	55%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Cooked Frozen Turnip Greens And Turnips with Salt	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	1.78% 1.72g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	32.3% 0.52g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	16.5% 21.5g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	5.94% 4.3g	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	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	% 5.35g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	8.36% 3.18g	37% 14g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	24.2% 13.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Cooked Frozen Turnip Greens And Turnips with Salt	Recommended Dietary Allowance
Vitamin A	12% 109μg	217% 1955μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	22.7% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	13.8% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	7.53% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	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	14.7% 59μg	37.4% 150μg	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	115% 103mg	92% 82.6mg	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	17% 2.54mg	64.4% 9.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	1569% 1883μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Cooked Frozen Turnip Greens And Turnips with Salt	Recommended Dietary Allowance
Calcium	5% 50mg	58% 581mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	67% 0.6mg	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	38.6% 3.1mg	99% 7.94mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	79% 1.8mg	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	18% 127mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	29% 980mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	9.07% 5μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	77% 1157mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	15.3% 1.68mg	11mg per day for Men 19-50 years
Water	11.6% 428g	11% 413g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Ripe Red Tomatoes vs Cooked Frozen Turnip Greens And Turnips with Salt:

• Cooked Ripe Red Tomatoes have 1.6 times more Vitamin B5 and 1.3 times more Vitamin C than Boiled Frozen Turnip Greens And Turnips, drained with Salt.
• While Boiled Frozen Turnip Greens And Turnips, drained with Salt contain 18 times more Vitamin A, 1.4 times more Vitamin B1, 3 times more Vitamin B2, 2.5 times more Vitamin B9, 3.8 times more Vitamin E and 148.3 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled Frozen Turnip Greens And Turnips, drained with Salt have similar amounts of Vitamin B3 and Vitamin B6 per 1 lb.
• Both Cooked Ripe Red Tomatoes as well as Boiled Frozen Turnip Greens And Turnips, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Ripe Red Tomatoes vs Cooked Frozen Turnip Greens And Turnips with Salt:

• Boiled Frozen Turnip Greens And Turnips, drained with Salt contain 11.6 times more Calcium, 1.8 times more Copper, 2.6 times more Iron, 2.7 times more Magnesium, 3.8 times more Manganese, 2.2 times more Selenium, 23.2 times more Sodium and 2.6 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled Frozen Turnip Greens And Turnips, drained with Salt have similar amounts of Phosphorus, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cooked Ripe Red Tomatoes have 2.6 times more Sugars than Boiled Frozen Turnip Greens And Turnips, drained with Salt.
• While Boiled Frozen Turnip Greens And Turnips, drained with Salt contain 1.9 times more Energy, 57 times more Omega 3, 4.4 times more Fiber and 3.1 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled Frozen Turnip Greens And Turnips, drained with Salt have similar amounts of Carbohydrate per 1 lb.
• Both Cooked Ripe Red Tomatoes as well as Boiled Frozen Turnip Greens And Turnips, drained with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.