Comparing Nutrients in 300 calories Stewed Canned Tomatoes VS Frozen Turnip Greens

Weight per 300 calories

• Stewed Canned Tomatoes: 1154g
• Frozen Turnip Greens: 1364g

Both foods have similar energy densities which is very low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Stewed Canned Tomatoes or Frozen Turnip Greens?

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Frozen Turnip Greens	36%	10%	54%

Macro Nutrients

	Stewed Canned Tomatoes	Frozen Turnip Greens	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.26% 2.2g	4.36% 4.23g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	3.1% 1g	32g per day for Men 19-50 years
Omega 3	2.16% 0.035g	74% 1.2g	1.6g per day for Men 19-50 years
Omega 6	5.02% 0.85g	3.05% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.4g	38.5% 50g	130g per day for Men 19-50 years
Sugars	56% 40.6g	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	30% 21.7g	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	% 19g	NA	g per day for Men 19-50 years
Sucrose	% 0.23g	NA	g per day for Men 19-50 years
Fiber	30.4% 11.5g	89.7% 34g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	60% 33.7g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Frozen Turnip Greens	Recommended Dietary Allowance
Vitamin A	11.5% 104μg	468% 4214μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.2% 0.53mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	95% 1.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.5% 8.24mg	32.6% 5.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.3% 1.3mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	105% 1.36mg	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	14.4% 57.7μg	252% 1009μg	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	101% 91mg	406% 365mg	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	64% 9.58mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23% 27.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Frozen Turnip Greens	Recommended Dietary Allowance
Calcium	39.2% 392mg	161% 1609mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	86.4% 0.78mg	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	192% 15.3mg	257% 20.6mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	87.7% 368mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	219% 5.03mg	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	33% 231mg	52.6% 368mg	700mg per day for Men 19-50 years
Potassium	70.2% 2388mg	73.8% 2509mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.92μg	22.3% 12.3μg	55μg per day for Men 19-50 years
Sodium	170% 2550mg	11% 164mg	1500mg per day for Men 19-50 years
Zinc	18% 1.96mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	28.5% 1056g	34.2% 1267g	3700g per day for Men 19-50 years

Stewed Canned Tomatoes VS Frozen Turnip Greens Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Stewed Canned Tomatoes or Frozen Turnip Greens?

Lets compare vitamin content per 300 calories of Stewed Canned Tomatoes vs Frozen Turnip Greens:

• 300 calories of Stewed Canned Tomatoes have 1.6 times more Vitamin B3 than Frozen Turnip Greens.
• While 300 kcal of Frozen Turnip Greens, Unprepared contain 40.6 times more Vitamin A, 3.1 times more Vitamin B2, 1.5 times more Vitamin B5, 7 times more Vitamin B6, 17.5 times more Vitamin B9 and 4 times more Vitamin C than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Frozen Turnip Greens provide similar amounts of Vitamin B1 per 300 calories.
• Both Stewed Canned Ripe Red Tomatoes as well as Frozen Turnip Greens, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Stewed Canned Tomatoes vs Frozen Turnip Greens:

• 300 calories of Stewed Canned Tomatoes have 1.7 times more Copper and 15.6 times more Sodium than Frozen Turnip Greens.
• While 300 kcal of Frozen Turnip Greens, Unprepared contain 4.1 times more Calcium, 1.3 times more Iron, 2.7 times more Magnesium, 7.4 times more Manganese, 1.6 times more Phosphorus and 1.8 times more Selenium than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Frozen Turnip Greens contain similar levels of Potassium, Zinc and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Stewed Canned Tomatoes have 1.4 times more Carbohydrate than Frozen Turnip Greens.
• While 300 kcal of Frozen Turnip Greens, Unprepared contain 34.3 times more Omega 3, 3 times more Fiber and 3.2 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Frozen Turnip Greens offer comparable quantities of Energy per 300 calories.
• 300 calories of Stewed Canned Tomatoes provide inadequate amounts of Omega 3
• Both Stewed Canned Ripe Red Tomatoes as well as Frozen Turnip Greens, Unprepared provide inadequate amounts of Omega 6 in 300 calories.