Comparing Nutrients in 500 calories Canned Turnip Greens with Liquids VS Tomatoes

Weight per 500 calories

• Canned Turnip Greens with Liquids: 3571g
• Tomatoes: 2778g

Raw Ripe Red Tomatoes have 1.3 times more energy per unit of mass than Canned Turnip Greens Solids and Liquids, which is very low in comparison to other foods. Canned Turnip Greens with Liquids having very low energy density.

Which food has more nutrients per 500 calories - Canned Turnip Greens with Liquids or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Canned Turnip Greens with Liquids	31%	15%	54%
Tomatoes	17%	9%	74%

Macro Nutrients

	Canned Turnip Greens with Liquids	Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.7g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	7.8% 2.5g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	188% 3g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	7.56% 1.3g	13% 2.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.5% 86.4g	83% 108g	130g per day for Men 19-50 years
Sugars	NA	101% 73g	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	52.5% 38g	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	% 34.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	160% 60.7g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	86.7% 48.6g	43.7% 24.4g	56g per day for Men 19-50 years

Vitamins

	Canned Turnip Greens with Liquids	Tomatoes	Recommended Dietary Allowance
Vitamin A	710% 6393μg	130% 1167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	35.7% 0.43mg	85.6% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	173% 2.25mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81% 13mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.6% 1.43mg	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	102% 1.32mg	171% 2.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	43.4% 13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	366% 1464μg	104% 417μg	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	615% 554mg	423% 381mg	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	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	183% 219μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Turnip Greens with Liquids	Tomatoes	Recommended Dietary Allowance
Calcium	421% 4214mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	329% 2.96mg	182% 1.64mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.6% 64μg	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	674% 54mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	170% 714mg	72.8% 306mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	138% 3.17mg	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	107% 750mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	148% 5036mg	194% 6583mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	660% 9893mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	74.7% 8.2mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	91% 3382g	71% 2626g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Turnip Greens with Liquids vs Tomatoes:

• Canned Turnip Greens Solids and Liquids have 5.5 times more Vitamin A, 4.3 times more Vitamin B2, 3.5 times more Vitamin B9 and 1.5 times more Vitamin C than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.4 times more Vitamin B1, 1.3 times more Vitamin B3, 1.7 times more Vitamin B5 and 1.7 times more Vitamin B6 than Canned Turnip Greens Solids and Liquids.
• Both Canned Turnip Greens Solids and Liquids as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Turnip Greens with Liquids vs Tomatoes:

• Canned Turnip Greens Solids and Liquids have 15.2 times more Calcium, 1.8 times more Copper, 7.2 times more Iron, 2.3 times more Magnesium, 3.1 times more Manganese, more Selenium, 71.2 times more Sodium, 1.7 times more Zinc and 1.3 times more Water than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.3 times more Potassium than Canned Turnip Greens Solids and Liquids.
• Both Canned Turnip Greens Solids and Liquids and Raw Ripe Red Tomatoes have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Turnip Greens Solids and Liquids have 1.9 times more Fat, 3.2 times more Saturated Fat, 36 times more Omega 3, 1.8 times more Fiber and 2 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.7 times more Omega 6 and 1.3 times more Carbohydrate than Canned Turnip Greens Solids and Liquids.
• Both Canned Turnip Greens Solids and Liquids and Raw Ripe Red Tomatoes have similar amounts of Energy per 500 kcal.
• Both Canned Turnip Greens Solids and Liquids as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.