Comparing Nutrients in 500 calories Tomato Paste VS Cooked Frozen Turnips

Weight per 500 calories

• Tomato Paste: 610g
• Cooked Frozen Turnips: 2174g

Tomato Paste has 3.6 times more energy per 100g than Cooked Frozen Turnips. It has average energy density when compared to other foods. Boiled and Drained Frozen Turnips having very low energy density.

Discover which food has more nutrients per 500 calories - Tomato Paste or Cooked Frozen Turnips?

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Cooked Frozen Turnips	24%	8%	68%

Macro Nutrients

	Tomato Paste	Cooked Frozen Turnips	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.95% 2.87g	5.38% 5.2g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	2.67% 0.043g	128% 2.04g	1.6g per day for Men 19-50 years
Omega 6	5.45% 0.93g	3.6% 0.61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.7% 115g	72.7% 95g	130g per day for Men 19-50 years
Sugars	102% 74.3g	70.5% 51g	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	49.2% 35.7g	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	% 35g	NA	g per day for Men 19-50 years
Sucrose	% 1.83g	NA	g per day for Men 19-50 years
Fiber	65.8% 25g	114% 43.5g	38g per day for Men 19-50 years
Protein	47% 26.3g	59.4% 33.3g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Cooked Frozen Turnips	Recommended Dietary Allowance
Vitamin A	51.5% 463μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.5% 0.37mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71.8% 0.93mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.8mg	76% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	61.3% 3.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	112% 1.46mg	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	18.3% 73μg	43.5% 174μg	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	148% 134mg	94% 84.8mg	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	175% 26.2mg	2.9% 0.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58% 69.5μg	1.8% 2.17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Cooked Frozen Turnips	Recommended Dietary Allowance
Calcium	22% 220mg	69.6% 696mg	1000mg per day for Men 19-50 years
Copper	247% 2.23mg	152% 1.37mg	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	227% 18mg	266% 21.3mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	72.5% 304mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	95% 2.17mg	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	72.3% 506mg	80.7% 565mg	700mg per day for Men 19-50 years
Potassium	182% 6183mg	116% 3957mg	3400mg per day for Men 19-50 years
Selenium	58.8% 32.3μg	23.7% 13μg	55μg per day for Men 19-50 years
Sodium	24% 360mg	52% 783mg	1500mg per day for Men 19-50 years
Zinc	35% 3.84mg	39.5% 4.35mg	11mg per day for Men 19-50 years
Water	12% 448g	55% 2035g	3700g per day for Men 19-50 years

Tomato Paste VS Cooked Frozen Turnips Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Tomato Paste or Cooked Frozen Turnips?

Lets compare vitamin content per 500 calories of Tomato Paste vs Cooked Frozen Turnips:

• 500 calories of Tomato Paste have more Vitamin A, 1.5 times more Vitamin B2, 1.5 times more Vitamin B3, 1.6 times more Vitamin C, 60.3 times more Vitamin E and 32 times more Vitamin K than Cooked Frozen Turnips.
• While 500 kcal of Boiled and Drained Frozen Turnips contain 2.1 times more Vitamin B1, 3.5 times more Vitamin B5 and 2.4 times more Vitamin B9 than Canned Tomato Paste.
• Both Tomato Paste and Cooked Frozen Turnips provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Cooked Frozen Turnips have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Canned Tomato Paste as well as Boiled and Drained Frozen Turnips have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Tomato Paste vs Cooked Frozen Turnips:

• 500 calories of Tomato Paste have 1.6 times more Copper, 1.6 times more Potassium and 2.5 times more Selenium than Cooked Frozen Turnips.
• While 500 kcal of Boiled and Drained Frozen Turnips contain 3.2 times more Calcium, 2.2 times more Sodium and 4.5 times more Water than Canned Tomato Paste.
• Both Tomato Paste and Cooked Frozen Turnips contain similar levels of Iron, Magnesium, Manganese, Phosphorus and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Tomato Paste have 1.2 times more Carbohydrate and 1.5 times more Sugars than Cooked Frozen Turnips.
• While 500 kcal of Boiled and Drained Frozen Turnips contain 47.9 times more Omega 3, 1.7 times more Fiber and 1.3 times more Protein than Canned Tomato Paste.
• Both Tomato Paste and Cooked Frozen Turnips offer comparable quantities of Energy per 500 calories.
• 500 calories of Tomato Paste provide inadequate amounts of Omega 3
• Both Canned Tomato Paste as well as Boiled and Drained Frozen Turnips provide inadequate amounts of Omega 6 in 500 calories.