Comparing Nutrients in 5 ounces Frozen Turnips VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen Turnips	24%	8%	68%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Frozen Turnips	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	0.78% 22.7kcal	0.88% 25.5kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.23g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	5.67% 0.091g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.16% 0.027g	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.2% 4.17g	4.37% 5.7g	130g per day for Men 19-50 years
Sugars	NA	4.87% 3.53g	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	2.56% 1.86g	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	% 1.67g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	6.7% 2.55g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	2.63% 1.47g	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	Frozen Turnips	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	3.78% 34μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.54% 0.043mg	4.25% 0.051mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.028mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	4.7% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3% 0.15mg	3.66% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.23% 0.068mg	8.6% 0.11mg	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	4.6% 18.4μg	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	6.93% 6.24mg	36% 32.3mg	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	NA	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Turnips	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	3.26% 32.6mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	7.1% 0.064mg	12% 0.11mg	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	12.4% 0.99mg	12% 0.96mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	4.38% 0.1mg	6.47% 0.15mg	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	4.05% 28.3mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	5.7% 194mg	9.1% 309mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	2.36% 35.4mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	3.67% 136g	3.6% 134g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Frozen Turnips vs Cooked Ripe Red Tomatoes:

• Cooked Ripe Red Tomatoes contain 24 times more Vitamin A, 1.3 times more Vitamin B3, 1.6 times more Vitamin B6, 1.6 times more Vitamin B9 and 5.2 times more Vitamin C than Frozen Turnips, Unprepared.
• Both Frozen Turnips, Unprepared and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per 5 oz.
• Both Frozen Turnips, Unprepared as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Frozen Turnips vs Cooked Ripe Red Tomatoes:

• Frozen Turnips, Unprepared have 2.1 times more Calcium and 2.3 times more Sodium than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.7 times more Copper, 1.5 times more Manganese, 1.4 times more Phosphorus and 1.6 times more Potassium than Frozen Turnips, Unprepared.
• Both Frozen Turnips, Unprepared and Cooked Ripe Red Tomatoes have similar amounts of Iron, Magnesium, Zinc and Water per 5 oz.
• Both Frozen Turnips, Unprepared as well as Cooked Ripe Red Tomatoes have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Frozen Turnips, Unprepared have 32 times more Omega 3 and 2.6 times more Fiber than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.4 times more Carbohydrate than Frozen Turnips, Unprepared.
• Both Frozen Turnips, Unprepared and Cooked Ripe Red Tomatoes have similar amounts of Protein per 5 oz.
• Both Frozen Turnips, Unprepared as well as Cooked Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.