Comparing Nutrients in 5 ounces Tomato Sauce with Onions, Green Peppers and Celery VS Boiled Turnip Greens

Macros Ratio

	Protein	Fat	Carbs
Tomato Sauce with Onions, Green Peppers and Celery	8%	15%	77%
Boiled Turnip Greens	19%	9%	72%

Macro Nutrients

	Tomato Sauce with Onions, Green Peppers and Celery	Boiled Turnip Greens	Recommended Dietary Allowance
Energy	2% 58kcal	0.98% 28.3kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.05g	0.34% 0.33g	97g per day for Men 19-50 years
Saturated Fat	0.59% 0.19g	0.23% 0.075g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	5.67% 0.091g	1.6g per day for Men 19-50 years
Omega 6	2.68% 0.46g	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.56% 12.4g	4.75% 6.2g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	1.04% 0.75g	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	5.22% 2g	13% 4.96g	38g per day for Men 19-50 years
Protein	2.38% 1.33g	2.9% 1.6g	56g per day for Men 19-50 years

Vitamins

	Tomato Sauce with Onions, Green Peppers and Celery	Boiled Turnip Greens	Recommended Dietary Allowance
Vitamin A	6.46% 58μg	60% 540μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.9% 0.095mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	7.85% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.7% 1.55mg	3.64% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.27% 0.31mg	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	19.6% 0.26mg	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	4.96% 20μg	42% 167μg	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	20.8% 18.7mg	43% 39mg	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	11% 1.67mg	17.8% 2.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.37% 5.24μg	434% 521μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Sauce with Onions, Green Peppers and Celery	Boiled Turnip Greens	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	19.4% 194mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	40% 0.36mg	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	13.5% 1.08mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	15% 0.35mg	20.8% 0.48mg	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	7.7% 54mg	5.87% 41mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	8.46% 288mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	2.3% 1.28μg	55μg per day for Men 19-50 years
Sodium	34.8% 522mg	2.74% 41mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	3.4% 125g	3.57% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Sauce with Onions, Green Peppers and Celery VS Boiled Turnip Greens per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomato Sauce with Onions, Green Peppers and Celery versus 5 oz of Boiled Turnip Greens to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tomato Sauce with Onions, Green Peppers and Celery vs Boiled Turnip Greens:

• 5 ounces of Tomato Sauce with Onions, Green Peppers and Celery have 1.5 times more Vitamin B1, 1.7 times more Vitamin B2 and 2.7 times more Vitamin B3 than Boiled Turnip Greens.
• While 5 oz of Boiled and Drained Turnip Greens contain 9.3 times more Vitamin A, 8.4 times more Vitamin B9, 2.1 times more Vitamin C, 1.6 times more Vitamin E and 99.4 times more Vitamin K than Canned Tomato Sauce with Onions, Green Peppers and Celery.
• Both Tomato Sauce with Onions, Green Peppers and Celery and Boiled Turnip Greens provide similar amounts of Vitamin B5 and Vitamin B6 per five ounces.
• Both Canned Tomato Sauce with Onions, Green Peppers and Celery as well as Boiled and Drained Turnip Greens have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomato Sauce with Onions, Green Peppers and Celery vs Boiled Turnip Greens:

• 5 ounces of Tomato Sauce with Onions, Green Peppers and Celery have 1.3 times more Phosphorus, 2 times more Potassium, 12.7 times more Sodium and 2 times more Zinc than Boiled Turnip Greens.
• While 5 oz of Boiled and Drained Turnip Greens contain 10.5 times more Calcium, 1.3 times more Copper and 1.4 times more Manganese than Canned Tomato Sauce with Onions, Green Peppers and Celery.
• Both Tomato Sauce with Onions, Green Peppers and Celery and Boiled Turnip Greens contain similar levels of Iron, Magnesium and Water per five ounces.
• 5 ounces of Tomato Sauce with Onions, Green Peppers and Celery lack sufficient amounts of Calcium
• 5 ounces of Boiled Turnip Greens lack sufficient amounts of Zinc
• Both Canned Tomato Sauce with Onions, Green Peppers and Celery as well as Boiled and Drained Turnip Greens lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomato Sauce with Onions, Green Peppers and Celery have 2 times more Carbohydrate and 13.9 times more Sugars than Boiled Turnip Greens.
• While 5 oz of Boiled and Drained Turnip Greens contain 4 times more Omega 3 and 2.5 times more Fiber than Canned Tomato Sauce with Onions, Green Peppers and Celery.
• 5 ounces of Tomato Sauce with Onions, Green Peppers and Celery provide inadequate amounts of Omega 3 and Protein
• Both Canned Tomato Sauce with Onions, Green Peppers and Celery as well as Boiled and Drained Turnip Greens provide inadequate amounts of Energy and Omega 6 in five ounces.