Comparing Nutrients in 5 ounces Boiled Turnip Greens VS Canned Tomato Sauce with Tidbits

Macros Ratio

	Protein	Fat	Carbs
Boiled Turnip Greens	19%	9%	72%
Canned Tomato Sauce with Tidbits	14%	9%	77%

Macro Nutrients

	Boiled Turnip Greens	Canned Tomato Sauce with Tidbits	Recommended Dietary Allowance
Energy	0.98% 28.3kcal	1.56% 45.4kcal	2900kcal per day for Men 19-50 years
Fat	0.34% 0.33g	0.57% 0.55g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.075g	0.24% 0.078g	32g per day for Men 19-50 years
Omega 3	5.67% 0.091g	0.53% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	1.25% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.75% 6.2g	7.73% 10g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	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	13% 4.96g	5.22% 2g	38g per day for Men 19-50 years
Protein	2.9% 1.6g	3.34% 1.87g	56g per day for Men 19-50 years

Vitamins

	Boiled Turnip Greens	Canned Tomato Sauce with Tidbits	Recommended Dietary Allowance
Vitamin A	60% 540μg	6.3% 56.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	8.62% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.85% 0.1mg	10.6% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.64% 0.58mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.77% 0.39mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.6% 0.26mg	17% 0.22mg	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	42% 167μg	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	43% 39mg	34% 30.5mg	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	17.8% 2.66mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	434% 521μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Turnip Greens	Canned Tomato Sauce with Tidbits	Recommended Dietary Allowance
Calcium	19.4% 194mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	2.2% 0.02mg	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	14% 1.13mg	12% 0.96mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	6.75% 28.3mg	420mg per day for Men 19-50 years
Manganese	20.8% 0.48mg	13.6% 0.31mg	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	5.87% 41mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	8.46% 288mg	15.6% 529mg	3400mg per day for Men 19-50 years
Selenium	2.3% 1.28μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	2.74% 41mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	2.45% 0.27mg	11mg per day for Men 19-50 years
Water	3.57% 132g	3.4% 126g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Turnip Greens VS Canned Tomato Sauce with Tidbits per 5 oz

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

Lets compare vitamin content per 5 ounces of Boiled Turnip Greens vs Canned Tomato Sauce with Tidbits:

• 5 ounces of Boiled Turnip Greens have 9.5 times more Vitamin A, 1.3 times more Vitamin B5, 13.1 times more Vitamin B9 and 1.3 times more Vitamin C than Canned Tomato Sauce with Tidbits.
• While 5 oz of Canned Tomato Sauce with Tomato Tidbits contain 1.6 times more Vitamin B1, 1.3 times more Vitamin B2 and 2.9 times more Vitamin B3 than Boiled and Drained Turnip Greens.
• Both Boiled Turnip Greens and Canned Tomato Sauce with Tidbits provide similar amounts of Vitamin B6 per five ounces.
• Both Boiled and Drained Turnip Greens as well as Canned Tomato Sauce with Tomato Tidbits have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Turnip Greens vs Canned Tomato Sauce with Tidbits:

• 5 ounces of Boiled Turnip Greens have 13.7 times more Calcium, 18.1 times more Copper and 1.5 times more Manganese than Canned Tomato Sauce with Tidbits.
• While 5 oz of Canned Tomato Sauce with Tomato Tidbits contain 1.4 times more Phosphorus and 1.8 times more Potassium than Boiled and Drained Turnip Greens.
• Both Boiled Turnip Greens and Canned Tomato Sauce with Tidbits contain similar levels of Iron, Magnesium and Water per five ounces.
• 5 ounces of Canned Tomato Sauce with Tidbits lack sufficient amounts of Calcium and Copper
• Both Boiled and Drained Turnip Greens as well as Canned Tomato Sauce with Tomato Tidbits lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Turnip Greens have 10.7 times more Omega 3 and 2.5 times more Fiber than Canned Tomato Sauce with Tidbits.
• While 5 oz of Canned Tomato Sauce with Tomato Tidbits contain 1.6 times more Carbohydrate than Boiled and Drained Turnip Greens.
• Both Boiled Turnip Greens and Canned Tomato Sauce with Tidbits offer comparable quantities of Protein per five ounces.
• 5 ounces of Canned Tomato Sauce with Tidbits provide inadequate amounts of Omega 3
• Both Boiled and Drained Turnip Greens as well as Canned Tomato Sauce with Tomato Tidbits provide inadequate amounts of Energy and Omega 6 in five ounces.