Comparing Nutrients in 300 calories Frozen Turnips VS Canned Tomatoes with Green Chilies

Weight per 300 calories

• Frozen Turnips: 1875g
• Canned Tomatoes with Green Chilies: 2000g

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

Discover which food has more nutrients per 300 calories - Frozen Turnips or Canned Tomatoes with Green Chilies?

Macros Ratio

	Protein	Fat	Carbs
Frozen Turnips	24%	8%	68%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Frozen Turnips	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	75% 1.2g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.36g	3.4% 0.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.4% 55g	55.7% 72.4g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	89% 33.8g	NA	38g per day for Men 19-50 years
Protein	35% 19.5g	24.6% 13.8g	56g per day for Men 19-50 years

Vitamins

	Frozen Turnips	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	2.1% 18.8μg	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.56mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.5mg	80% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.8% 2mg	59% 2.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.2% 0.9mg	158% 2.06mg	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	37.5% 150μg	45% 180μg	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	92% 82.5mg	138% 124mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Turnips	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	43% 431mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	94% 0.84mg	200% 1.8mg	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	164% 13mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	44.6% 188mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	115% 2.64mg	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	53.6% 375mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	75.6% 2569mg	63% 2140mg	3400mg per day for Men 19-50 years
Selenium	13.6% 7.5μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	31.3% 469mg	535% 8020mg	1500mg per day for Men 19-50 years
Zinc	24% 2.63mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	48.5% 1794g	51% 1885g	3700g per day for Men 19-50 years

Frozen Turnips VS Canned Tomatoes With Green Chilies Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Turnips or Canned Tomatoes with Green Chilies?

Lets compare vitamin content per 300 calories of Frozen Turnips vs Canned Tomatoes with Green Chilies:

• 300 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 21.3 times more Vitamin A, 1.7 times more Vitamin B3, 1.5 times more Vitamin B5, 2.3 times more Vitamin B6 and 1.5 times more Vitamin C than Frozen Turnips, Unprepared.
• Both Frozen Turnips and Canned Tomatoes with Green Chilies provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per 300 calories.
• 300 calories of Frozen Turnips have insufficient amounts of Vitamin A
• Both Frozen Turnips, Unprepared as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Frozen Turnips vs Canned Tomatoes with Green Chilies:

• 300 calories of Frozen Turnips have 2.5 times more Iron, 1.3 times more Phosphorus and 1.2 times more Potassium than Canned Tomatoes with Green Chilies.
• While 300 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 2.1 times more Copper, 2 times more Manganese and 17.1 times more Sodium than Frozen Turnips, Unprepared.
• Both Frozen Turnips and Canned Tomatoes with Green Chilies contain similar levels of Calcium, Magnesium, Selenium, Zinc and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Turnips have 60 times more Omega 3 and 1.4 times more Protein than Canned Tomatoes with Green Chilies.
• While 300 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 1.3 times more Carbohydrate than Frozen Turnips, Unprepared.
• Both Frozen Turnips and Canned Tomatoes with Green Chilies offer comparable quantities of Energy per 300 calories.
• 300 calories of Canned Tomatoes with Green Chilies provide inadequate amounts of Omega 3
• Both Frozen Turnips, Unprepared as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Omega 6 in 300 calories.