Comparing Nutrients in 1 pound Cooked Ripe Red Tomatoes VS Boiled Turnips

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Boiled Turnips	12%	3%	85%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Boiled Turnips	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	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	14% 18g	17.7% 23g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	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	% 5.35g	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	24% 9.07g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	5.75% 3.22g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Boiled Turnips	Recommended Dietary Allowance
Vitamin A	12% 109μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	10.2% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	8.03% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	8.48% 1.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	13% 0.64mg	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	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	115% 103mg	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	17% 2.54mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Boiled Turnips	Recommended Dietary Allowance
Calcium	5% 50mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	1% 0.009mg	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	10.2% 0.82mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	14% 0.32mg	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	17% 118mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	23.6% 803mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	4.84% 72.6mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	11.6% 428g	11.5% 425g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Ripe Red Tomatoes vs Boiled Turnips:

• Cooked Ripe Red Tomatoes have more Vitamin A, 1.3 times more Vitamin B1, 1.8 times more Vitamin B3, 1.4 times more Vitamin B9, 2 times more Vitamin C, 28 times more Vitamin E and 28 times more Vitamin K than Boiled and Drained Turnips.
• Both Cooked Ripe Red Tomatoes and Boiled and Drained Turnips have similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per 1 lb.
• Both Cooked Ripe Red Tomatoes as well as Boiled and Drained Turnips have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Ripe Red Tomatoes vs Boiled Turnips:

• Cooked Ripe Red Tomatoes have 37.5 times more Copper, 3.8 times more Iron, 1.5 times more Manganese and 1.2 times more Potassium than Boiled and Drained Turnips.
• While Boiled and Drained Turnips contain 3 times more Calcium and 1.5 times more Sodium than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled and Drained Turnips have similar amounts of Magnesium, Phosphorus, Zinc and Water per 1 lb.
• Both Cooked Ripe Red Tomatoes as well as Boiled and Drained Turnips have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cooked Ripe Red Tomatoes have 1.3 times more Protein than Boiled and Drained Turnips.
• While Boiled and Drained Turnips contain 16 times more Omega 3, 1.3 times more Carbohydrate and 2.9 times more Fiber than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled and Drained Turnips have similar amounts of Sugars per 1 lb.
• Both Cooked Ripe Red Tomatoes as well as Boiled and Drained Turnips have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.