Comparing Nutrients in 300 calories Stewed Canned Tomatoes VS Cooked Frozen Turnips

Weight per 300 calories

• Stewed Canned Tomatoes: 1154g
• Cooked Frozen Turnips: 1304g

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 Cooked Frozen Turnips?

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Cooked Frozen Turnips	24%	8%	68%

Macro Nutrients

	Stewed Canned Tomatoes	Cooked Frozen Turnips	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.26% 2.2g	3.23% 3.13g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	1% 0.33g	32g per day for Men 19-50 years
Omega 3	2.16% 0.035g	76.6% 1.23g	1.6g per day for Men 19-50 years
Omega 6	5.02% 0.85g	2.15% 0.37g	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	43.6% 56.7g	130g per day for Men 19-50 years
Sugars	56% 40.6g	42.3% 30.7g	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	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	68.6% 26g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	35.6% 20g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Cooked Frozen Turnips	Recommended Dietary Allowance
Vitamin A	11.5% 104μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.2% 0.53mg	38% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	28% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.5% 8.24mg	45.7% 7.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.3% 1.3mg	36.8% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	67.2% 0.87mg	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	26% 104μg	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	56.5% 51mg	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	1.74% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23% 27.7μg	1.1% 1.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Cooked Frozen Turnips	Recommended Dietary Allowance
Calcium	39.2% 392mg	41.7% 417mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	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	192% 15.3mg	160% 12.8mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	43.5% 183mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	56.7% 1.3mg	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	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	70.2% 2388mg	70% 2374mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.92μg	14.2% 7.83μg	55μg per day for Men 19-50 years
Sodium	170% 2550mg	31.3% 470mg	1500mg per day for Men 19-50 years
Zinc	18% 1.96mg	23.7% 2.6mg	11mg per day for Men 19-50 years
Water	28.5% 1056g	33% 1221g	3700g per day for Men 19-50 years

Stewed Canned Tomatoes VS Cooked Frozen Turnips Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of Stewed Canned Tomatoes vs Cooked Frozen Turnips:

• 300 calories of Stewed Canned Tomatoes have more Vitamin A, 1.8 times more Vitamin C, 36.7 times more Vitamin E and 21.2 times more Vitamin K than Cooked Frozen Turnips.
• While 300 kcal of Boiled and Drained Frozen Turnips contain 1.4 times more Vitamin B5, 4.5 times more Vitamin B6 and 1.8 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Cooked Frozen Turnips provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 300 calories.
• 300 calories of Cooked Frozen Turnips have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled and Drained Frozen Turnips have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Stewed Canned Tomatoes vs Cooked Frozen Turnips:

• 300 calories of Stewed Canned Tomatoes have 1.6 times more Copper, 1.2 times more Iron and 5.4 times more Sodium than Cooked Frozen Turnips.
• While 300 kcal of Boiled and Drained Frozen Turnips contain 1.3 times more Magnesium, 1.9 times more Manganese, 1.5 times more Phosphorus and 1.3 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Cooked Frozen Turnips contain similar levels of Calcium, Potassium, Selenium and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Stewed Canned Tomatoes have 1.3 times more Carbohydrate and 1.3 times more Sugars than Cooked Frozen Turnips.
• While 300 kcal of Boiled and Drained Frozen Turnips contain 35.4 times more Omega 3, 2.3 times more Fiber and 1.9 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Cooked Frozen Turnips 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 Boiled and Drained Frozen Turnips provide inadequate amounts of Omega 6 in 300 calories.