Comparing Nutrients in 1 pound Tomatoes VS Cooked Frozen Turnips

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cooked Frozen Turnips	24%	8%	68%

Macro Nutrients

	Tomatoes	Cooked Frozen Turnips	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	26.6% 0.43g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	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	13.6% 17.6g	15% 19.7g	130g per day for Men 19-50 years
Sugars	16.5% 12g	14.7% 10.7g	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	8.57% 6.2g	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	% 5.67g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	14.3% 5.44g	24% 9.07g	38g per day for Men 19-50 years
Protein	7.13% 4g	12.4% 6.94g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cooked Frozen Turnips	Recommended Dietary Allowance
Vitamin A	21% 191μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.1% 2.13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 68μg	9.07% 36.3μg	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	69% 62mg	19.7% 17.7mg	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	16.3% 2.45mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cooked Frozen Turnips	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	31.8% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	0.26% 10.4μg	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	15.3% 1.22mg	55.6% 4.45mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	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	15.6% 109mg	17% 118mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	24.3% 826mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	11.6% 429g	11.5% 425g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tomatoes vs Cooked Frozen Turnips:

• Raw Ripe Red Tomatoes have more Vitamin A, 1.9 times more Vitamin B9, 3.5 times more Vitamin C, 27 times more Vitamin E and 79 times more Vitamin K than Boiled and Drained Frozen Turnips.
• While Boiled and Drained Frozen Turnips contain 1.5 times more Vitamin B2 and 1.6 times more Vitamin B5 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained Frozen Turnips have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B6 per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Frozen Turnips have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tomatoes vs Cooked Frozen Turnips:

• Raw Ripe Red Tomatoes have 1.3 times more Potassium than Boiled and Drained Frozen Turnips.
• While Boiled and Drained Frozen Turnips contain 3.2 times more Calcium, 3.6 times more Iron, 1.3 times more Magnesium, more Selenium and 7.2 times more Sodium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained Frozen Turnips have similar amounts of Copper, Manganese, Phosphorus, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Frozen Turnips contain 31.3 times more Omega 3, 1.7 times more Fiber and 1.7 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained Frozen Turnips have similar amounts of Carbohydrate and Sugars per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Frozen Turnips have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.