Comparing Nutrients in 5 ounces Tomatoes in Juice with Salt VS Frozen Turnips

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Frozen Turnips	24%	8%	68%

Macro Nutrients

	Tomatoes in Juice with Salt	Frozen Turnips	Recommended Dietary Allowance
Energy	0.78% 22.7kcal	0.78% 22.7kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	0.23% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	5.67% 0.091g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	0.16% 0.027g	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	3.2% 4.17g	130g per day for Men 19-50 years
Sugars	5% 3.6g	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	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	6.7% 2.55g	38g per day for Men 19-50 years
Protein	2% 1.1g	2.63% 1.47g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Frozen Turnips	Recommended Dietary Allowance
Vitamin A	3.15% 28.3μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.82mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	2.2% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.17mg	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	5.23% 0.068mg	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	2.83% 11.3μg	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	6.93% 6.24mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.07% 3.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Frozen Turnips	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	8.2% 0.074mg	7.1% 0.064mg	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	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	4.2% 0.096mg	4.38% 0.1mg	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	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	7.96% 271mg	5.7% 194mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	2.36% 35.4mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	3.63% 134g	3.67% 136g	3700g per day for Men 19-50 years

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

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 20 times more Vitamin A, 19.2 times more Vitamin B1, 2.8 times more Vitamin B2, 1.8 times more Vitamin B3, 2.3 times more Vitamin B6 and 2.9 times more Vitamin C than Frozen Turnips, Unprepared.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Frozen Turnips, Unprepared have similar amounts of Vitamin B5 and Vitamin B9 per 5 oz.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Frozen Turnips, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Tomatoes in Juice with Salt vs Frozen Turnips:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 1.4 times more Calcium, 1.4 times more Potassium, 1.8 times more Selenium and 4.6 times more Sodium than Frozen Turnips, Unprepared.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Frozen Turnips, Unprepared have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Frozen Turnips, Unprepared contain 16 times more Omega 3 and 1.3 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Frozen Turnips, Unprepared have similar amounts of Carbohydrate and Fiber per 5 oz.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Frozen Turnips, Unprepared have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.