Comparing Nutrients in 300 calories Tomatoes VS Canned Turnip Greens

Weight per 300 calories

• Tomatoes: 1667g
• Canned Turnip Greens: 1579g

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

Which food has more nutrients per 300 calories - Tomatoes or Canned Turnip Greens?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Canned Turnip Greens	28%	14%	58%

Macro Nutrients

	Tomatoes	Canned Turnip Greens	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.44% 3.33g	4.9% 4.74g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	3.45% 1.1g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	83% 1.33g	1.6g per day for Men 19-50 years
Omega 6	7.84% 1.33g	3.34% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	34% 44.4g	130g per day for Men 19-50 years
Sugars	60.5% 44g	9.15% 6.63g	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	31.5% 23g	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	% 21g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	52.6% 20g	54% 20.5g	38g per day for Men 19-50 years
Protein	26% 14.7g	38.3% 21.5g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Canned Turnip Greens	Recommended Dietary Allowance
Vitamin A	77.8% 700μg	523% 4705μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.4% 0.62mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	73% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.9mg	35.5% 5.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.7% 1.5mg	67.6% 3.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.33mg	48.6% 0.63mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	26% 7.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	62.5% 250μg	363% 1453μg	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	254% 228mg	272% 245mg	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	60% 9mg	155% 23.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	3776% 4532μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Canned Turnip Greens	Recommended Dietary Allowance
Calcium	16.7% 167mg	186% 1863mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	146% 1.3mg	0.9mg per day for Men 19-50 years
Fluoride	0.96% 38.3μg	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	56.3% 4.5mg	298% 24mg	8mg per day for Men 19-50 years
Magnesium	43.7% 183mg	75% 316mg	420mg per day for Men 19-50 years
Manganese	82.6% 1.9mg	181% 4.15mg	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	57% 400mg	47.4% 332mg	700mg per day for Men 19-50 years
Potassium	116% 3950mg	65.5% 2226mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	30.5% 458mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.83mg	33% 3.63mg	11mg per day for Men 19-50 years
Water	42.6% 1575g	40.4% 1495g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 3.9 times more Vitamin B1, 1.7 times more Vitamin B3 and 2.1 times more Vitamin B6 than Canned Turnip Greens no Salt.
• While Canned Turnip Greens no Salt contain 6.7 times more Vitamin A, 3 times more Vitamin B2, 2.3 times more Vitamin B5, 5.8 times more Vitamin B9, 2.6 times more Vitamin E and 34.4 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Canned Turnip Greens no Salt have similar amounts of Vitamin C per 300 kcal.
• Both Raw Ripe Red Tomatoes as well as Canned Turnip Greens no Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Raw Ripe Red Tomatoes have 1.2 times more Phosphorus and 1.8 times more Potassium than Canned Turnip Greens no Salt.
• While Canned Turnip Greens no Salt contain 11.2 times more Calcium, 1.3 times more Copper, 5.3 times more Iron, 1.7 times more Magnesium, 2.2 times more Manganese, more Selenium, 5.5 times more Sodium and 1.3 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Canned Turnip Greens no Salt have similar amounts of Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Ripe Red Tomatoes have 2.3 times more Omega 6, 1.5 times more Carbohydrate and 6.6 times more Sugars than Canned Turnip Greens no Salt.
• While Canned Turnip Greens no Salt contain 1.4 times more Fat, 2.4 times more Saturated Fat, 26.5 times more Omega 3 and 1.5 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Canned Turnip Greens no Salt have similar amounts of Energy and Fiber per 300 kcal.
• Both Raw Ripe Red Tomatoes as well as Canned Turnip Greens no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.