Comparing Nutrients in 500 calories Frozen Turnips VS Canned Tomatoes with Green Chilies

Weight per 500 calories

• Frozen Turnips: 3125g
• Canned Tomatoes with Green Chilies: 3333g

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

Discover which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	2.75% 2.67g	97g per day for Men 19-50 years
Saturated Fat	1.66% 0.53g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	125% 2g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.59g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.7% 92g	93% 121g	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	148% 56.3g	NA	38g per day for Men 19-50 years
Protein	58% 32.5g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Frozen Turnips	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	3.47% 31.3μg	74% 667μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78% 0.94mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48% 0.63mg	48.7% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78% 12.5mg	133% 21.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.3% 3.3mg	99% 4.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	264% 3.43mg	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	62.5% 250μg	75% 300μg	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	153% 138mg	230% 207mg	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	72% 719mg	66.7% 667mg	1000mg per day for Men 19-50 years
Copper	156% 1.4mg	333% 3mg	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	273% 22mg	108% 8.67mg	8mg per day for Men 19-50 years
Magnesium	74.4% 313mg	87.3% 367mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	191% 4.4mg	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	89.3% 625mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	126% 4281mg	105% 3567mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	24.2% 13.3μg	55μg per day for Men 19-50 years
Sodium	52% 781mg	891% 13367mg	1500mg per day for Men 19-50 years
Zinc	39.8% 4.38mg	39.4% 4.33mg	11mg per day for Men 19-50 years
Water	81% 2990g	85% 3141g	3700g per day for Men 19-50 years

Frozen Turnips VS Canned Tomatoes With Green Chilies Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Frozen Turnips or Canned Tomatoes with Green Chilies?

Lets compare vitamin content per 500 calories of Frozen Turnips vs Canned Tomatoes with Green Chilies:

• 500 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 500 calories.
• 500 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 500 calories.

Comparing minerals per 500 calories for Frozen Turnips vs Canned Tomatoes with Green Chilies:

• 500 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 500 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 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Frozen Turnips have 60 times more Omega 3 and 1.4 times more Protein than Canned Tomatoes with Green Chilies.
• While 500 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 500 calories.
• 500 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 500 calories.