Comparing Nutrients in 300 calories Tomato Puree with Salt VS Cooked Frozen Turnips with Salt

Weight per 300 calories

• Tomato Puree with Salt: 790g
• Cooked Frozen Turnips with Salt: 1429g

Tomato Puree with Salt has 1.8 times more energy per 100g than Cooked Frozen Turnips with Salt. It has low energy density when compared to other foods. Boiled Frozen Turnips, drained with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Tomato Puree with Salt or Cooked Frozen Turnips with Salt?

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree with Salt	15%	4%	81%
Cooked Frozen Turnips with Salt	26%	9%	65%

Macro Nutrients

	Tomato Puree with Salt	Cooked Frozen Turnips with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.66g	3.53% 3.43g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	1.97% 0.032g	84% 1.34g	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.65g	2.35% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.5% 71g	41% 53.3g	130g per day for Men 19-50 years
Sugars	52.6% 38g	34% 24.7g	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	26% 18.8g	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	% 19.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	75% 28.6g	38g per day for Men 19-50 years
Protein	23.3% 13g	39% 22g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree with Salt	Cooked Frozen Turnips with Salt	Recommended Dietary Allowance
Vitamin A	23% 205μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.4% 0.2mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.6% 0.63mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72.3% 11.6mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	69.5% 3.47mg	40.3% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.5% 0.99mg	73.6% 0.96mg	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	21.7% 87μg	28.6% 114μg	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	93% 83.7mg	62% 55.7mg	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	104% 15.6mg	1.9% 0.29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.4% 27μg	1.2% 1.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree with Salt	Cooked Frozen Turnips with Salt	Recommended Dietary Allowance
Calcium	14.2% 142mg	45.7% 457mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	100% 0.9mg	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	176% 14mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	43.2% 182mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	62% 1.43mg	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	45% 316mg	53% 371mg	700mg per day for Men 19-50 years
Potassium	102% 3466mg	76.5% 2600mg	3400mg per day for Men 19-50 years
Selenium	10% 5.53μg	15.6% 8.57μg	55μg per day for Men 19-50 years
Sodium	106% 1595mg	259% 3886mg	1500mg per day for Men 19-50 years
Zinc	26% 2.84mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	18.8% 694g	36% 1337g	3700g per day for Men 19-50 years

Tomato Puree With Salt VS Cooked Frozen Turnips With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Tomato Puree with Salt or Cooked Frozen Turnips with Salt?

Lets compare vitamin content per 300 calories of Tomato Puree with Salt vs Cooked Frozen Turnips with Salt:

• 300 calories of Tomato Puree with Salt have more Vitamin A, 1.6 times more Vitamin B2, 1.4 times more Vitamin B3, 1.7 times more Vitamin B5, 1.5 times more Vitamin C, 54.4 times more Vitamin E and 18.8 times more Vitamin K than Cooked Frozen Turnips with Salt.
• While 300 kcal of Boiled Frozen Turnips, drained with Salt contain 2.5 times more Vitamin B1 and 1.3 times more Vitamin B9 than Canned Tomato Puree with Salt.
• Both Tomato Puree with Salt and Cooked Frozen Turnips with Salt provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Cooked Frozen Turnips with Salt have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Canned Tomato Puree with Salt as well as Boiled Frozen Turnips, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Tomato Puree with Salt vs Cooked Frozen Turnips with Salt:

• 300 calories of Tomato Puree with Salt have 2.5 times more Copper and 1.3 times more Potassium than Cooked Frozen Turnips with Salt.
• While 300 kcal of Boiled Frozen Turnips, drained with Salt contain 3.2 times more Calcium, 1.6 times more Selenium, 2.4 times more Sodium and 1.9 times more Water than Canned Tomato Puree with Salt.
• Both Tomato Puree with Salt and Cooked Frozen Turnips with Salt contain similar levels of Iron, Magnesium, Manganese, Phosphorus and Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tomato Puree with Salt have 1.3 times more Carbohydrate and 1.5 times more Sugars than Cooked Frozen Turnips with Salt.
• While 300 kcal of Boiled Frozen Turnips, drained with Salt contain 42.5 times more Omega 3, 1.9 times more Fiber and 1.7 times more Protein than Canned Tomato Puree with Salt.
• Both Tomato Puree with Salt and Cooked Frozen Turnips with Salt offer comparable quantities of Energy per 300 calories.
• 300 calories of Tomato Puree with Salt provide inadequate amounts of Omega 3
• Both Canned Tomato Puree with Salt as well as Boiled Frozen Turnips, drained with Salt provide inadequate amounts of Omega 6 in 300 calories.