Comparing Nutrients in 5 ounces Tomato Puree with Salt VS Boiled Turnips with Salt

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree with Salt	15%	4%	81%
Boiled Turnips with Salt	12%	3%	85%

Macro Nutrients

	Tomato Puree with Salt	Boiled Turnips with Salt	Recommended Dietary Allowance
Energy	1.86% 54kcal	1.08% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.12% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	0.035% 0.011g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	0.075% 0.013g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.8% 12.7g	5.5% 7.17g	130g per day for Men 19-50 years
Sugars	9.44% 6.85g	5.85% 4.24g	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	4.65% 3.37g	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	% 3.47g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.1% 2.7g	7.46% 2.83g	38g per day for Men 19-50 years
Protein	4.18% 2.34g	1.8% 1g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree with Salt	Boiled Turnips with Salt	Recommended Dietary Allowance
Vitamin A	4.1% 37μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.95% 0.035mg	3.2% 0.038mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	2.5% 0.033mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	2.65% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	4.03% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	7.3% 0.095mg	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	3.9% 15.6μg	3.2% 12.8μg	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	16.7% 15mg	18.3% 16.4mg	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	18.6% 2.8mg	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4% 4.8μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree with Salt	Boiled Turnips with Salt	Recommended Dietary Allowance
Calcium	2.55% 25.5mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	45.2% 0.41mg	10% 0.091mg	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	31.5% 2.52mg	3.9% 0.31mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	10.4% 0.24mg	6.16% 0.14mg	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	8.1% 56.7mg	3.85% 27mg	700mg per day for Men 19-50 years
Potassium	18.3% 622mg	5.63% 191mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	19% 286mg	27% 405mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3.37% 125g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Tomato Puree with Salt vs Boiled Turnips with Salt:

• Canned Tomato Puree with Salt has more Vitamin A, 3.5 times more Vitamin B2, 4.9 times more Vitamin B3, 3.1 times more Vitamin B5, 1.9 times more Vitamin B6, 1.2 times more Vitamin B9, 98.5 times more Vitamin E and 34 times more Vitamin K than Boiled and Drained Turnips with Salt.
• Both Canned Tomato Puree with Salt and Boiled and Drained Turnips with Salt have similar amounts of Vitamin B1 and Vitamin C per 5 oz.
• Both Canned Tomato Puree with Salt as well as Boiled and Drained Turnips with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Tomato Puree with Salt vs Boiled Turnips with Salt:

• Canned Tomato Puree with Salt has 4.5 times more Copper, 8.1 times more Iron, 2.9 times more Magnesium, 1.7 times more Manganese, 2.1 times more Phosphorus, 3.3 times more Potassium and 1.8 times more Zinc than Boiled and Drained Turnips with Salt.
• While Boiled and Drained Turnips with Salt contain 1.4 times more Sodium than Canned Tomato Puree with Salt.
• Both Canned Tomato Puree with Salt and Boiled and Drained Turnips with Salt have similar amounts of Calcium, Selenium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned Tomato Puree with Salt has 1.7 times more Energy, 1.8 times more Carbohydrate, 1.6 times more Sugars and 2.3 times more Protein than Boiled and Drained Turnips with Salt.
• While Boiled and Drained Turnips with Salt contain 8 times more Omega 3 than Canned Tomato Puree with Salt.
• Both Canned Tomato Puree with Salt and Boiled and Drained Turnips with Salt have similar amounts of Fiber per 5 oz.
• Both Canned Tomato Puree with Salt as well as Boiled and Drained Turnips with Salt have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.