Comparing Nutrients in 500 calories Boiled Turnips VS Tomato Sauce with Onions, Green Peppers and Celery

Weight per 500 calories

• Boiled Turnips: 2273g
• Tomato Sauce with Onions, Green Peppers and Celery: 1220g

Canned Tomato Sauce with Onions, Green Peppers and Celery have 1.9 times more energy per unit of mass than Boiled and Drained Turnips, which is low in comparison to other foods. Boiled Turnips having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled Turnips or Tomato Sauce with Onions, Green Peppers and Celery?

Macros Ratio

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

Macro Nutrients

	Boiled Turnips	Tomato Sauce with Onions, Green Peppers and Celery	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.87% 1.8g	9.3% 9.02g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	5.07% 1.62g	32g per day for Men 19-50 years
Omega 3	45.5% 0.73g	12% 0.2g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	23% 3.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.5% 115g	82.3% 107g	130g per day for Men 19-50 years
Sugars	94% 68g	124% 89.8g	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	120% 45.5g	45% 17g	38g per day for Men 19-50 years
Protein	29% 16g	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Turnips	Tomato Sauce with Onions, Green Peppers and Celery	Recommended Dietary Allowance
Vitamin A	0% 0μg	55.6% 500μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	68% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.2% 0.52mg	113% 1.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.5% 6.8mg	83.5% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.5% 3.23mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	117% 1.52mg	182% 2.37mg	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	51% 205μg	42.7% 171μg	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	293% 264mg	179% 161mg	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	3.03% 0.45mg	96% 14.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.27μg	37.6% 45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Turnips	Tomato Sauce with Onions, Green Peppers and Celery	Recommended Dietary Allowance
Calcium	75% 750mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	5.05% 0.045mg	268% 2.4mg	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	51% 4.1mg	116% 9.27mg	8mg per day for Men 19-50 years
Magnesium	48.7% 205mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	129% 2.98mg	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	84.4% 591mg	66.2% 463mg	700mg per day for Men 19-50 years
Potassium	118% 4023mg	143% 4854mg	3400mg per day for Men 19-50 years
Selenium	8.26% 4.55μg	13.3% 7.3μg	55μg per day for Men 19-50 years
Sodium	24.2% 364mg	299% 4488mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	57.5% 2127g	29% 1077g	3700g per day for Men 19-50 years

Boiled Turnips VS Tomato Sauce With Onions, Green Peppers And Celery Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Turnips or Tomato Sauce with Onions, Green Peppers and Celery?

Lets compare vitamin content per 500 calories of Boiled Turnips vs Tomato Sauce with Onions, Green Peppers and Celery:

• 500 calories of Boiled Turnips have 1.6 times more Vitamin C than Tomato Sauce with Onions, Green Peppers and Celery.
• While 500 kcal of Canned Tomato Sauce with Onions, Green Peppers and Celery contain more Vitamin A, 1.3 times more Vitamin B1, 2.8 times more Vitamin B2, 2 times more Vitamin B3, 1.6 times more Vitamin B6, 31.7 times more Vitamin E and 19.9 times more Vitamin K than Boiled and Drained Turnips.
• Both Boiled Turnips and Tomato Sauce with Onions, Green Peppers and Celery provide similar amounts of Vitamin B5 and Vitamin B9 per 500 calories.
• 500 calories of Boiled Turnips have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Boiled and Drained Turnips as well as Canned Tomato Sauce with Onions, Green Peppers and Celery have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Turnips vs Tomato Sauce with Onions, Green Peppers and Celery:

• 500 calories of Boiled Turnips have 4.7 times more Calcium, 1.3 times more Phosphorus and 2 times more Water than Tomato Sauce with Onions, Green Peppers and Celery.
• While 500 kcal of Canned Tomato Sauce with Onions, Green Peppers and Celery contain 53.1 times more Copper, 2.3 times more Iron, 1.3 times more Magnesium, 1.8 times more Manganese, 1.6 times more Selenium, 12.3 times more Sodium and 1.3 times more Zinc than Boiled and Drained Turnips.
• Both Boiled Turnips and Tomato Sauce with Onions, Green Peppers and Celery contain similar levels of Potassium per 500 calories.
• 500 calories of Boiled Turnips lack sufficient amounts of Copper and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Turnips have 3.7 times more Omega 3, 2.7 times more Fiber and 1.4 times more Protein than Tomato Sauce with Onions, Green Peppers and Celery.
• While 500 kcal of Canned Tomato Sauce with Onions, Green Peppers and Celery contain 19.1 times more Omega 6 and 1.3 times more Sugars than Boiled and Drained Turnips.
• Both Boiled Turnips and Tomato Sauce with Onions, Green Peppers and Celery offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Boiled Turnips provide inadequate amounts of Omega 6