Comparing Nutrients in 300 calories Tomato Puree VS Boiled Turnips

Weight per 300 calories

• Tomato Puree: 790g
• Boiled Turnips: 1364g

Tomato Puree has 1.7 times more energy per 100g than Boiled Turnips. It has low energy density when compared to other foods. Boiled and Drained Turnips having very low energy density.

Discover which food has more nutrients per 300 calories - Tomato Puree or Boiled Turnips?

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Boiled Turnips	12%	3%	85%

Macro Nutrients

	Tomato Puree	Boiled Turnips	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.66g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	1.97% 0.032g	27.3% 0.44g	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.65g	0.72% 0.12g	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	53% 69g	130g per day for Men 19-50 years
Sugars	52.6% 38g	56.2% 40.8g	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	71.8% 27.3g	38g per day for Men 19-50 years
Protein	23.3% 13g	17.3% 9.7g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Boiled Turnips	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	30.7% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.6% 0.63mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72.3% 11.6mg	25.5% 4.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	69.5% 3.47mg	38.7% 1.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.5% 0.99mg	70.3% 0.91mg	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	30.7% 123μg	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	176% 158mg	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	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.4% 27μg	1.14% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Boiled Turnips	Recommended Dietary Allowance
Calcium	14.2% 142mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	3.03% 0.027mg	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	30.7% 2.45mg	8mg per day for Men 19-50 years
Magnesium	43.2% 182mg	29.2% 123mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	42% 0.97mg	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	50.6% 355mg	700mg per day for Men 19-50 years
Potassium	102% 3466mg	71% 2414mg	3400mg per day for Men 19-50 years
Selenium	10% 5.53μg	4.96% 2.73μg	55μg per day for Men 19-50 years
Sodium	14.7% 221mg	14.5% 218mg	1500mg per day for Men 19-50 years
Zinc	26% 2.84mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	18.8% 694g	34.5% 1276g	3700g per day for Men 19-50 years

Tomato Puree VS Boiled Turnips Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Tomato Puree or Boiled Turnips?

Lets compare vitamin content per 300 calories of Tomato Puree vs Boiled Turnips:

• 300 calories of Tomato Puree have more Vitamin A, 2 times more Vitamin B2, 2.8 times more Vitamin B3, 1.8 times more Vitamin B5, 57 times more Vitamin E and 19.7 times more Vitamin K than Boiled Turnips.
• While 300 kcal of Boiled and Drained Turnips contain 1.9 times more Vitamin B1, 1.4 times more Vitamin B9 and 1.9 times more Vitamin C than Canned Tomato Puree.
• Both Tomato Puree and Boiled Turnips provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Boiled Turnips have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Canned Tomato Puree as well as Boiled and Drained Turnips have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Tomato Puree vs Boiled Turnips:

• 300 calories of Tomato Puree have 83.1 times more Copper, 5.7 times more Iron, 1.5 times more Magnesium, 1.4 times more Manganese, 1.4 times more Potassium, 2 times more Selenium and 1.7 times more Zinc than Boiled Turnips.
• While 300 kcal of Boiled and Drained Turnips contain 3.2 times more Calcium and 1.8 times more Water than Canned Tomato Puree.
• Both Tomato Puree and Boiled Turnips contain similar levels of Phosphorus and Sodium per 300 calories.
• 300 calories of Boiled Turnips lack sufficient amounts of Copper and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tomato Puree have 1.3 times more Protein than Boiled Turnips.
• While 300 kcal of Boiled and Drained Turnips contain 13.8 times more Omega 3 and 1.8 times more Fiber than Canned Tomato Puree.
• Both Tomato Puree and Boiled Turnips offer comparable quantities of Energy, Carbohydrate and Sugars per 300 calories.
• 300 calories of Tomato Puree provide inadequate amounts of Omega 3
• Both Canned Tomato Puree as well as Boiled and Drained Turnips provide inadequate amounts of Omega 6 in 300 calories.