Comparing Nutrients in 300 calories Boiled Turnips VS Tomato Sauce with Salt

Weight per 300 calories

• Boiled Turnips: 1364g
• Tomato Sauce with Salt: 1250g

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

Discover which food has more nutrients per 300 calories - Boiled Turnips or Tomato Sauce with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Turnips	12%	3%	85%
Tomato Sauce with Salt	17%	9%	74%

Macro Nutrients

	Boiled Turnips	Tomato Sauce with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.12% 1.1g	3.87% 3.75g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	27.3% 0.44g	3.9% 0.063g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	8.46% 1.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 69g	51% 66.4g	130g per day for Men 19-50 years
Sugars	56.2% 40.8g	61.4% 44.5g	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	28.8% 21g	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	% 22.8g	g per day for Men 19-50 years
Sucrose	NA	% 0.88g	g per day for Men 19-50 years
Fiber	71.8% 27.3g	49.3% 18.8g	38g per day for Men 19-50 years
Protein	17.3% 9.7g	26.8% 15g	56g per day for Men 19-50 years

Vitamins

	Boiled Turnips	Tomato Sauce with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	30.6% 275μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.7% 0.37mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	62.5% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.08mg	77.4% 12.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.7% 1.94mg	77.3% 3.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	70.3% 0.91mg	94% 1.23mg	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	30.7% 123μg	28% 113μg	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	176% 158mg	97% 87.5mg	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	1.8% 0.27mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.14% 1.36μg	29% 35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Turnips	Tomato Sauce with Salt	Recommended Dietary Allowance
Calcium	45% 450mg	17.5% 175mg	1000mg per day for Men 19-50 years
Copper	3.03% 0.027mg	160% 1.44mg	0.9mg per day for Men 19-50 years
Fluoride	NA	11% 436μg	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	30.7% 2.45mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	29.2% 123mg	44.6% 188mg	420mg per day for Men 19-50 years
Manganese	42% 0.97mg	61.4% 1.4mg	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	50.6% 355mg	48.2% 338mg	700mg per day for Men 19-50 years
Potassium	71% 2414mg	109% 3713mg	3400mg per day for Men 19-50 years
Selenium	4.96% 2.73μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	14.5% 218mg	395% 5925mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	25% 2.75mg	11mg per day for Men 19-50 years
Water	34.5% 1276g	31% 1141g	3700g per day for Men 19-50 years

Boiled Turnips VS Tomato Sauce With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Turnips or Tomato Sauce with Salt?

Lets compare vitamin content per 300 calories of Boiled Turnips vs Tomato Sauce with Salt:

• 300 calories of Boiled Turnips have 1.2 times more Vitamin B1 and 1.8 times more Vitamin C than Tomato Sauce with Salt.
• While 300 kcal of Canned Tomato Sauce with Salt contain more Vitamin A, 2.6 times more Vitamin B2, 3 times more Vitamin B3, 2 times more Vitamin B5, 1.3 times more Vitamin B6, 66 times more Vitamin E and 25.7 times more Vitamin K than Boiled and Drained Turnips.
• Both Boiled Turnips and Tomato Sauce with Salt provide similar amounts of Vitamin B9 per 300 calories.
• 300 calories of Boiled Turnips have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Turnips as well as Canned Tomato Sauce with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Turnips vs Tomato Sauce with Salt:

• 300 calories of Boiled Turnips have 2.6 times more Calcium than Tomato Sauce with Salt.
• While 300 kcal of Canned Tomato Sauce with Salt contain 52.7 times more Copper, 4.9 times more Iron, 1.5 times more Magnesium, 1.5 times more Manganese, 1.5 times more Potassium, 2.8 times more Selenium, 27.2 times more Sodium and 1.7 times more Zinc than Boiled and Drained Turnips.
• Both Boiled Turnips and Tomato Sauce with Salt contain similar levels of Phosphorus and Water per 300 calories.
• 300 calories of Boiled Turnips lack sufficient amounts of Copper and Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Turnips have 7 times more Omega 3 and 1.5 times more Fiber than Tomato Sauce with Salt.
• While 300 kcal of Canned Tomato Sauce with Salt contain 11.7 times more Omega 6 and 1.5 times more Protein than Boiled and Drained Turnips.
• Both Boiled Turnips and Tomato Sauce with Salt offer comparable quantities of Energy, Carbohydrate and Sugars per 300 calories.
• 300 calories of Boiled Turnips provide inadequate amounts of Omega 6
• 300 calories of Tomato Sauce with Salt provide inadequate amounts of Omega 3