Comparing Nutrients in 1 pound Turnips VS Tomato Sauce with Onions

Macros Ratio

	Protein	Fat	Carbs
Turnips	12%	3%	85%
Tomato Sauce with Onions	13%	4%	83%

Macro Nutrients

	Turnips	Tomato Sauce with Onions	Recommended Dietary Allowance
Energy	4.38% 127kcal	6.57% 191kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.32% 0.054g	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	22.4% 29g	34.7% 45g	130g per day for Men 19-50 years
Sugars	23.8% 17.2g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	21.5% 8.16g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	7.3% 4.1g	12.6% 7.08g	56g per day for Men 19-50 years

Vitamins

	Turnips	Tomato Sauce with Onions	Recommended Dietary Allowance
Vitamin A	0% 0μg	21.7% 195μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	27.6% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	46.4% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	35.2% 5.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	33.4% 1.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	93% 1.2mg	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	17% 68μg	25% 100μg	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	106% 95mg	64% 57.6mg	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	0.91% 0.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Turnips	Tomato Sauce with Onions	Recommended Dietary Allowance
Calcium	13.6% 136mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	43% 0.39mg	91% 0.82mg	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	17% 1.36mg	52.7% 4.2mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	26.4% 0.61mg	59.4% 1.37mg	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	17.5% 122mg	25.3% 177mg	700mg per day for Men 19-50 years
Potassium	25.5% 866mg	55% 1873mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	20.3% 304mg	167% 2499mg	1500mg per day for Men 19-50 years
Zinc	11% 1.22mg	9.5% 1.04mg	11mg per day for Men 19-50 years
Water	11.3% 417g	10.6% 390g	3700g per day for Men 19-50 years

Nutrient Comparison: Turnips VS Tomato Sauce with Onions per 1 lb

Compare the macro and micronutrient content in 1 lb of Turnips versus 1 lb of Tomato Sauce with Onions to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Turnips vs Tomato Sauce with Onions:

• 1 pound of Turnips has 1.7 times more Vitamin C than Tomato Sauce with Onions.
• While 1 lb of Canned Tomato Sauce with Onions contains more Vitamin A, 1.8 times more Vitamin B1, 4.4 times more Vitamin B2, 3.1 times more Vitamin B3, 1.8 times more Vitamin B5, 3 times more Vitamin B6 and 1.5 times more Vitamin B9 than Raw Turnips.
• 1 pound of Turnips have insufficient amounts of Vitamin A
• Both Raw Turnips as well as Canned Tomato Sauce with Onions have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Turnips vs Tomato Sauce with Onions:

• 1 pound of Turnips has 1.8 times more Calcium than Tomato Sauce with Onions.
• While 1 lb of Canned Tomato Sauce with Onions contains 2.1 times more Copper, 3.1 times more Iron, 1.7 times more Magnesium, 2.2 times more Manganese, 1.4 times more Phosphorus, 2.2 times more Potassium and 8.2 times more Sodium than Raw Turnips.
• Both Turnips and Tomato Sauce with Onions contain similar levels of Zinc and Water per one pound.
• 1 pound of Tomato Sauce with Onions lack sufficient amounts of Calcium
• Both Raw Turnips as well as Canned Tomato Sauce with Onions lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Turnips has 10 times more Omega 3 than Tomato Sauce with Onions.
• While 1 lb of Canned Tomato Sauce with Onions contains 1.5 times more Carbohydrate and 1.7 times more Protein than Raw Turnips.
• Both Turnips and Tomato Sauce with Onions offer comparable quantities of Fiber per one pound.
• 1 pound of Turnips provide inadequate amounts of Protein
• 1 pound of Tomato Sauce with Onions provide inadequate amounts of Omega 3
• Both Raw Turnips as well as Canned Tomato Sauce with Onions provide inadequate amounts of Energy and Omega 6 in one pound.