Comparing Nutrients in 300 calories Cooked Frozen Turnips with Salt VS Cooked Ripe Red Tomatoes

Weight per 300 calories

• Cooked Frozen Turnips with Salt: 1429g
• Cooked Ripe Red Tomatoes: 1667g

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

Which food has more nutrients per 300 calories - Cooked Frozen Turnips with Salt or Cooked Ripe Red Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Turnips with Salt	26%	9%	65%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Cooked Frozen Turnips with Salt	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.53% 3.43g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	84% 1.34g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	2.35% 0.4g	4.1% 0.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	51.4% 67g	130g per day for Men 19-50 years
Sugars	34% 24.7g	57.2% 41.5g	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	30% 22g	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	% 19.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	75% 28.6g	30.7% 11.7g	38g per day for Men 19-50 years
Protein	39% 22g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Turnips with Salt	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	28.2% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8mg	55.4% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.3% 2mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.6% 0.96mg	101% 1.3mg	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	28.6% 114μg	54% 217μg	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	62% 55.7mg	422% 380mg	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	1.9% 0.29mg	62.2% 9.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.2% 1.43μg	39% 46.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Turnips with Salt	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	45.7% 457mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	139% 1.25mg	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	175% 14mg	142% 11.3mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	62% 1.43mg	76% 1.75mg	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	53% 371mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	76.5% 2600mg	107% 3633mg	3400mg per day for Men 19-50 years
Selenium	15.6% 8.57μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	259% 3886mg	12.2% 183mg	1500mg per day for Men 19-50 years
Zinc	26% 2.86mg	21.2% 2.33mg	11mg per day for Men 19-50 years
Water	36% 1337g	42.5% 1572g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked Frozen Turnips with Salt vs Cooked Ripe Red Tomatoes:

• Cooked Ripe Red Tomatoes contain more Vitamin A, 1.4 times more Vitamin B6, 1.9 times more Vitamin B9, 6.8 times more Vitamin C, 32.7 times more Vitamin E and 32.7 times more Vitamin K than Boiled Frozen Turnips, drained with Salt.
• Both Boiled Frozen Turnips, drained with Salt and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5 per 300 kcal.
• Both Boiled Frozen Turnips, drained with Salt as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cooked Frozen Turnips with Salt vs Cooked Ripe Red Tomatoes:

• Boiled Frozen Turnips, drained with Salt have 2.5 times more Calcium, 1.2 times more Iron, 1.3 times more Magnesium, 21.2 times more Sodium and 1.2 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.4 times more Copper, 1.3 times more Phosphorus and 1.4 times more Potassium than Boiled Frozen Turnips, drained with Salt.
• Both Boiled Frozen Turnips, drained with Salt and Cooked Ripe Red Tomatoes have similar amounts of Manganese, Selenium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled Frozen Turnips, drained with Salt have 1.9 times more Fat, 40.3 times more Omega 3, 2.4 times more Fiber and 1.4 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.8 times more Omega 6, 1.3 times more Carbohydrate and 1.7 times more Sugars than Boiled Frozen Turnips, drained with Salt.
• Both Boiled Frozen Turnips, drained with Salt and Cooked Ripe Red Tomatoes have similar amounts of Energy per 300 kcal.
• Both Boiled Frozen Turnips, drained with Salt as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.