Comparing Nutrients in 5 ounces Tomatoes in Juice with Salt VS Cooked Frozen Turnip Greens

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Cooked Frozen Turnip Greens	36%	10%	54%

Macro Nutrients

	Tomatoes in Juice with Salt	Cooked Frozen Turnip Greens	Recommended Dietary Allowance
Energy	0.78% 22.7kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	0.43% 0.072g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.8% 4.9g	5.43% 7.06g	130g per day for Men 19-50 years
Sugars	5% 3.6g	1.47% 1.06g	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	2.56% 1.86g	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	% 1.76g	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	12.7% 4.8g	38g per day for Men 19-50 years
Protein	2% 1.1g	8.48% 4.75g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Cooked Frozen Turnip Greens	Recommended Dietary Allowance
Vitamin A	3.15% 28.3μg	84.7% 763μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.82mg	6.38% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	8.07% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	4.15% 0.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.17mg	1.96% 0.098mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	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	2.83% 11.3μg	14% 55.3μg	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% 18mg	34.3% 31mg	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	5.58% 0.84mg	25% 3.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.07% 3.7μg	613% 736μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Cooked Frozen Turnip Greens	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	21.5% 215mg	1000mg per day for Men 19-50 years
Copper	8.2% 0.074mg	23.6% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	0.18% 7.23μg	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	10% 0.81mg	34.4% 2.75mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	4.2% 0.096mg	29.3% 0.67mg	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	3.44% 24mg	6.9% 48mg	700mg per day for Men 19-50 years
Potassium	7.96% 271mg	9.34% 318mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	3.63% 134g	3.46% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Cooked Frozen Turnip Greens per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomatoes in Juice with Salt versus 5 oz of Cooked Frozen Turnip Greens to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tomatoes in Juice with Salt vs Cooked Frozen Turnip Greens:

• 5 ounces of Tomatoes in Juice with Salt have 10.6 times more Vitamin B1, 1.5 times more Vitamin B3, 1.7 times more Vitamin B5 and 1.7 times more Vitamin B6 than Cooked Frozen Turnip Greens.
• While 5 oz of Boiled and Drained Frozen Turnip Greens contain 26.9 times more Vitamin A, 1.3 times more Vitamin B2, 4.9 times more Vitamin B9, 1.7 times more Vitamin C, 4.5 times more Vitamin E and 199.6 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 5 ounces of Cooked Frozen Turnip Greens have insufficient amounts of Vitamin B5
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Boiled and Drained Frozen Turnip Greens have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomatoes in Juice with Salt vs Cooked Frozen Turnip Greens:

• 5 ounces of Tomatoes in Juice with Salt have 7.7 times more Sodium than Cooked Frozen Turnip Greens.
• While 5 oz of Boiled and Drained Frozen Turnip Greens contain 4.6 times more Calcium, 2.9 times more Copper, 3.4 times more Iron, 2.6 times more Magnesium, 7 times more Manganese, 2 times more Phosphorus, 1.7 times more Selenium and 3.4 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Cooked Frozen Turnip Greens contain similar levels of Potassium and Water per five ounces.
• 5 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomatoes in Juice with Salt have 3.4 times more Sugars than Cooked Frozen Turnip Greens.
• While 5 oz of Boiled and Drained Frozen Turnip Greens contain 29.8 times more Omega 3, 1.4 times more Carbohydrate, 1.8 times more Fiber and 4.2 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 5 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Omega 3 and Protein
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Boiled and Drained Frozen Turnip Greens provide inadequate amounts of Energy and Omega 6 in five ounces.