Comparing Nutrients in 1 pound Boiled Turnips VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Turnips	12%	3%	85%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Boiled Turnips	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	3.44% 100kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.036g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	9.07% 0.15g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	1.97% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.7% 23g	21.6% 28g	130g per day for Men 19-50 years
Sugars	18.7% 13.6g	22% 16g	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	NA	11.8% 8.53g	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	NA	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.091g	g per day for Men 19-50 years
Fiber	24% 9.07g	12% 4.54g	38g per day for Men 19-50 years
Protein	5.75% 3.22g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Boiled Turnips	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.03% 0.1mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.48% 1.36mg	20.2% 3.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.4% 0.3mg	5.93% 0.077mg	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	10.2% 41μg	5.67% 22.7μg	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	58.5% 52.6mg	40% 36mg	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	0.6% 0.091mg	25% 3.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	9.07% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Turnips	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	15% 150mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	1% 0.009mg	56.4% 0.51mg	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	10.2% 0.82mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	14% 0.32mg	11.6% 0.27mg	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	17% 118mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	23.6% 803mg	27.6% 939mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	4.84% 72.6mg	67% 1002mg	1500mg per day for Men 19-50 years
Zinc	4.95% 0.54mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	11.5% 425g	11.2% 415g	3700g per day for Men 19-50 years

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

• Boiled and Drained Turnips have 1.2 times more Vitamin B5, 3.9 times more Vitamin B6, 1.8 times more Vitamin B9 and 1.5 times more Vitamin C than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain more Vitamin A, 1.7 times more Vitamin B1, 1.5 times more Vitamin B2, 2.4 times more Vitamin B3, 41.5 times more Vitamin E and 24 times more Vitamin K than Boiled and Drained Turnips.
• Both Boiled and Drained Turnips as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled and Drained Turnips have 1.2 times more Manganese and 1.3 times more Phosphorus than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 56 times more Copper, 7.4 times more Iron, 1.3 times more Magnesium, 3 times more Selenium, 13.8 times more Sodium and 1.4 times more Zinc than Boiled and Drained Turnips.
• Both Boiled and Drained Turnips and Stewed Canned Ripe Red Tomatoes have similar amounts of Calcium, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Turnips have 10.7 times more Omega 3 and 2 times more Fiber than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.3 times more Protein than Boiled and Drained Turnips.
• Both Boiled and Drained Turnips and Stewed Canned Ripe Red Tomatoes have similar amounts of Carbohydrate and Sugars per 1 lb.
• Both Boiled and Drained Turnips as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.