Comparing Nutrients in 300 calories Tomatoes VS Canned Turnip Greens with Liquids

Weight per 300 calories

• Tomatoes: 1667g
• Canned Turnip Greens with Liquids: 2143g

Tomatoes have 1.3 times more energy per 100g than Canned Turnip Greens with Liquids. It has very low energy density when compared to other foods. Canned Turnip Greens Solids and Liquids having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Canned Turnip Greens with Liquids	31%	15%	54%

Macro Nutrients

	Tomatoes	Canned Turnip Greens with Liquids	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.44% 3.33g	6.63% 6.43g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	4.7% 1.5g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	113% 1.8g	1.6g per day for Men 19-50 years
Omega 6	7.84% 1.33g	4.54% 0.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	40% 52g	130g per day for Men 19-50 years
Sugars	60.5% 44g	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	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	96% 36.4g	38g per day for Men 19-50 years
Protein	26% 14.7g	52% 29g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Canned Turnip Greens with Liquids	Recommended Dietary Allowance
Vitamin A	77.8% 700μg	426% 3836μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.4% 0.62mg	21.4% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	104% 1.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.9mg	48.5% 7.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.7% 1.5mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.33mg	61% 0.79mg	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	220% 879μg	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	369% 332mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Canned Turnip Greens with Liquids	Recommended Dietary Allowance
Calcium	16.7% 167mg	253% 2529mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	198% 1.78mg	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	404% 32.4mg	8mg per day for Men 19-50 years
Magnesium	43.7% 183mg	102% 429mg	420mg per day for Men 19-50 years
Manganese	82.6% 1.9mg	258% 5.94mg	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	64.3% 450mg	700mg per day for Men 19-50 years
Potassium	116% 3950mg	89% 3021mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	396% 5936mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.83mg	45% 4.93mg	11mg per day for Men 19-50 years
Water	42.6% 1575g	55% 2029g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 2.4 times more Vitamin B1, 1.3 times more Vitamin B3, 1.7 times more Vitamin B5 and 1.7 times more Vitamin B6 than Canned Turnip Greens Solids and Liquids.
• While Canned Turnip Greens Solids and Liquids contain 5.5 times more Vitamin A, 4.3 times more Vitamin B2, 3.5 times more Vitamin B9 and 1.5 times more Vitamin C than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Canned Turnip Greens Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Raw Ripe Red Tomatoes have 1.3 times more Potassium than Canned Turnip Greens Solids and Liquids.
• While Canned Turnip Greens Solids and Liquids contain 15.2 times more Calcium, 1.8 times more Copper, 7.2 times more Iron, 2.3 times more Magnesium, 3.1 times more Manganese, more Selenium, 71.2 times more Sodium, 1.7 times more Zinc and 1.3 times more Water than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Canned Turnip Greens Solids and Liquids have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Ripe Red Tomatoes have 1.7 times more Omega 6 and 1.3 times more Carbohydrate than Canned Turnip Greens Solids and Liquids.
• While Canned Turnip Greens Solids and Liquids contain 1.9 times more Fat, 3.2 times more Saturated Fat, 36 times more Omega 3, 1.8 times more Fiber and 2 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Canned Turnip Greens Solids and Liquids have similar amounts of Energy per 300 kcal.
• Both Raw Ripe Red Tomatoes as well as Canned Turnip Greens Solids and Liquids have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.