Comparing Nutrients in 300 calories Turnips VS Tomato Sauce with Onions, Green Peppers and Celery

Weight per 300 calories

• Turnips: 1071g
• Tomato Sauce with Onions, Green Peppers and Celery: 732g

Canned Tomato Sauce with Onions, Green Peppers and Celery have 1.5 times more energy per unit of mass than Raw Turnips, which is low in comparison to other foods. Turnips having very low energy density.

Discover which food has more nutrients per 300 calories - Turnips or Tomato Sauce with Onions, Green Peppers and Celery?

Macros Ratio

	Protein	Fat	Carbs
Turnips	12%	3%	85%
Tomato Sauce with Onions, Green Peppers and Celery	8%	15%	77%

Macro Nutrients

	Turnips	Tomato Sauce with Onions, Green Peppers and Celery	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.07g	5.6% 5.4g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	3.04% 0.97g	32g per day for Men 19-50 years
Omega 3	26.8% 0.43g	7.3% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	14% 2.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53% 69g	49.4% 64g	130g per day for Men 19-50 years
Sugars	56% 40.7g	74.3% 54g	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	50.8% 19.3g	27% 10.2g	38g per day for Men 19-50 years
Protein	17.2% 9.64g	12.3% 6.88g	56g per day for Men 19-50 years

Vitamins

	Turnips	Tomato Sauce with Onions, Green Peppers and Celery	Recommended Dietary Allowance
Vitamin A	0% 0μg	33.3% 300μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.7% 0.43mg	41% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	67.5% 0.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	50% 8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.14mg	32.3% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	109% 1.4mg	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	40% 161μg	25.6% 102μg	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	250% 225mg	107% 97mg	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	2.14% 0.32mg	57.6% 8.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.89% 1.07μg	22.6% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Turnips	Tomato Sauce with Onions, Green Peppers and Celery	Recommended Dietary Allowance
Calcium	32% 321mg	9.5% 95mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	161% 1.45mg	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	40% 3.2mg	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	36.6% 154mg	420mg per day for Men 19-50 years
Manganese	62.4% 1.44mg	77.6% 1.8mg	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	41.3% 289mg	39.7% 278mg	700mg per day for Men 19-50 years
Potassium	60% 2046mg	85.7% 2912mg	3400mg per day for Men 19-50 years
Selenium	13.6% 7.5μg	8% 4.4μg	55μg per day for Men 19-50 years
Sodium	48% 718mg	180% 2693mg	1500mg per day for Men 19-50 years
Zinc	26.3% 2.9mg	18.6% 2.05mg	11mg per day for Men 19-50 years
Water	26.6% 984g	17.5% 646g	3700g per day for Men 19-50 years

Turnips VS Tomato Sauce With Onions, Green Peppers And Celery Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Turnips or Tomato Sauce with Onions, Green Peppers and Celery?

Lets compare vitamin content per 300 calories of Turnips vs Tomato Sauce with Onions, Green Peppers and Celery:

• 300 calories of Turnips have 1.3 times more Vitamin B5, 1.6 times more Vitamin B9 and 2.3 times more Vitamin C than Tomato Sauce with Onions, Green Peppers and Celery.
• While 300 kcal of Canned Tomato Sauce with Onions, Green Peppers and Celery contain more Vitamin A, 2.7 times more Vitamin B2, 1.9 times more Vitamin B3, 1.5 times more Vitamin B6, 26.9 times more Vitamin E and 25.3 times more Vitamin K than Raw Turnips.
• Both Turnips and Tomato Sauce with Onions, Green Peppers and Celery provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Turnips have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Raw Turnips as well as Canned Tomato Sauce with Onions, Green Peppers and Celery have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Turnips vs Tomato Sauce with Onions, Green Peppers and Celery:

• 300 calories of Turnips have 3.4 times more Calcium, 1.7 times more Selenium, 1.4 times more Zinc and 1.5 times more Water than Tomato Sauce with Onions, Green Peppers and Celery.
• While 300 kcal of Canned Tomato Sauce with Onions, Green Peppers and Celery contain 1.6 times more Copper, 1.7 times more Iron, 1.3 times more Magnesium, 1.4 times more Potassium and 3.8 times more Sodium than Raw Turnips.
• Both Turnips and Tomato Sauce with Onions, Green Peppers and Celery contain similar levels of Manganese and Phosphorus per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Turnips have 3.7 times more Omega 3, 1.9 times more Fiber and 1.4 times more Protein than Tomato Sauce with Onions, Green Peppers and Celery.
• While 300 kcal of Canned Tomato Sauce with Onions, Green Peppers and Celery contain 18.3 times more Omega 6 and 1.3 times more Sugars than Raw Turnips.
• Both Turnips and Tomato Sauce with Onions, Green Peppers and Celery offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Turnips provide inadequate amounts of Omega 6