Comparing Nutrients in 300 calories Tomato Sauce with Onions, Green Peppers and Celery VS Boiled Turnips

Weight per 300 calories

• Tomato Sauce with Onions, Green Peppers and Celery: 732g
• Boiled Turnips: 1364g

Tomato Sauce with Onions, Green Peppers and Celery have 1.9 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 Sauce with Onions, Green Peppers and Celery or Boiled Turnips?

Macros Ratio

	Protein	Fat	Carbs
Tomato Sauce with Onions, Green Peppers and Celery	8%	15%	77%
Boiled Turnips	12%	3%	85%

Macro Nutrients

	Tomato Sauce with Onions, Green Peppers and Celery	Boiled Turnips	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.6% 5.4g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	3.04% 0.97g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	7.3% 0.12g	27.3% 0.44g	1.6g per day for Men 19-50 years
Omega 6	14% 2.35g	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	49.4% 64g	53% 69g	130g per day for Men 19-50 years
Sugars	74.3% 54g	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	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	27% 10.2g	71.8% 27.3g	38g per day for Men 19-50 years
Protein	12.3% 6.88g	17.3% 9.7g	56g per day for Men 19-50 years

Vitamins

	Tomato Sauce with Onions, Green Peppers and Celery	Boiled Turnips	Recommended Dietary Allowance
Vitamin A	33.3% 300μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41% 0.49mg	30.7% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67.5% 0.88mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8mg	25.5% 4.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.3% 1.6mg	38.7% 1.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	109% 1.4mg	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	25.6% 102μg	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	107% 97mg	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	57.6% 8.63mg	1.8% 0.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.6% 27μg	1.14% 1.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Sauce with Onions, Green Peppers and Celery	Boiled Turnips	Recommended Dietary Allowance
Calcium	9.5% 95mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	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	69.5% 5.56mg	30.7% 2.45mg	8mg per day for Men 19-50 years
Magnesium	36.6% 154mg	29.2% 123mg	420mg per day for Men 19-50 years
Manganese	77.6% 1.8mg	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	39.7% 278mg	50.6% 355mg	700mg per day for Men 19-50 years
Potassium	85.7% 2912mg	71% 2414mg	3400mg per day for Men 19-50 years
Selenium	8% 4.4μg	4.96% 2.73μg	55μg per day for Men 19-50 years
Sodium	180% 2693mg	14.5% 218mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.05mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	17.5% 646g	34.5% 1276g	3700g per day for Men 19-50 years

Tomato Sauce With Onions, Green Peppers And Celery VS Boiled Turnips Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Tomato Sauce with Onions, Green Peppers and Celery or Boiled Turnips?

Lets compare vitamin content per 300 calories of Tomato Sauce with Onions, Green Peppers and Celery vs Boiled Turnips:

• 300 calories of Tomato Sauce with Onions, Green Peppers and Celery have more Vitamin A, 1.3 times more Vitamin B1, 2.8 times more Vitamin B2, 2 times more Vitamin B3, 1.6 times more Vitamin B6, 31.7 times more Vitamin E and 19.9 times more Vitamin K than Boiled Turnips.
• While 300 kcal of Boiled and Drained Turnips contain 1.6 times more Vitamin C than Canned Tomato Sauce with Onions, Green Peppers and Celery.
• Both Tomato Sauce with Onions, Green Peppers and Celery and Boiled Turnips provide similar amounts of Vitamin B5 and Vitamin B9 per 300 calories.
• 300 calories of Boiled Turnips have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Canned Tomato Sauce with Onions, Green Peppers and Celery 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 Sauce with Onions, Green Peppers and Celery vs Boiled Turnips:

• 300 calories of Tomato Sauce with Onions, Green Peppers and Celery have 53.1 times more Copper, 2.3 times more Iron, 1.3 times more Magnesium, 1.8 times more Manganese, 1.2 times more Potassium, 1.6 times more Selenium, 12.3 times more Sodium and 1.3 times more Zinc than Boiled Turnips.
• While 300 kcal of Boiled and Drained Turnips contain 4.7 times more Calcium, 1.3 times more Phosphorus and 2 times more Water than Canned Tomato Sauce with Onions, Green Peppers and Celery.
• 300 calories of Boiled Turnips lack sufficient amounts of Copper and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tomato Sauce with Onions, Green Peppers and Celery have 19.1 times more Omega 6 and 1.3 times more Sugars than Boiled Turnips.
• While 300 kcal of Boiled and Drained Turnips contain 3.7 times more Omega 3, 2.7 times more Fiber and 1.4 times more Protein than Canned Tomato Sauce with Onions, Green Peppers and Celery.
• Both Tomato Sauce with Onions, Green Peppers and Celery and Boiled Turnips offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Boiled Turnips provide inadequate amounts of Omega 6