Comparing Nutrients in 7 ounces Tomato Sauce with Onions, Green Peppers and Celery VS Turnip Greens

Macros Ratio

	Protein	Fat	Carbs
Tomato Sauce with Onions, Green Peppers and Celery	8%	15%	77%
Turnip Greens	16%	7%	77%

Macro Nutrients

	Tomato Sauce with Onions, Green Peppers and Celery	Turnip Greens	Recommended Dietary Allowance
Energy	2.8% 81.4kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	3.75% 0.64g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.4% 17.4g	11% 14g	130g per day for Men 19-50 years
Sugars	20% 14.6g	2.2% 1.6g	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	0.79% 0.58g	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	% 1.03g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.3% 2.78g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	3.33% 1.87g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Tomato Sauce with Onions, Green Peppers and Celery	Turnip Greens	Recommended Dietary Allowance
Vitamin A	9.04% 81.4μg	128% 1149μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.17mg	7.44% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.77% 0.44mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.6% 0.38mg	40% 0.52mg	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	6.95% 27.8μg	96% 385μg	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	29% 26mg	132% 119mg	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	15.6% 2.34mg	38% 5.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.1% 7.34μg	415% 498μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Sauce with Onions, Green Peppers and Celery	Turnip Greens	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	37.7% 377mg	1000mg per day for Men 19-50 years
Copper	43.7% 0.39mg	77% 0.69mg	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	19% 1.5mg	27.3% 2.2mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	14.6% 61.5mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	40.2% 0.92mg	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	10.8% 75.4mg	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	23.2% 790mg	17.3% 587mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	48.7% 730mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	3.43% 0.38mg	11mg per day for Men 19-50 years
Water	4.73% 175g	4.8% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Sauce with Onions, Green Peppers and Celery VS Turnip Greens per 7 oz

Compare the macro and micronutrient content in 7 oz of Tomato Sauce with Onions, Green Peppers and Celery versus 7 oz of Turnip Greens to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Tomato Sauce with Onions, Green Peppers and Celery vs Turnip Greens:

• 7 ounces of Tomato Sauce with Onions, Green Peppers and Celery have 1.8 times more Vitamin B3 than Turnip Greens.
• While 7 oz of Raw Turnip Greens contain 14.1 times more Vitamin A, 1.7 times more Vitamin B5, 1.4 times more Vitamin B6, 13.9 times more Vitamin B9, 4.5 times more Vitamin C, 2.4 times more Vitamin E and 67.8 times more Vitamin K than Canned Tomato Sauce with Onions, Green Peppers and Celery.
• Both Tomato Sauce with Onions, Green Peppers and Celery and Turnip Greens provide similar amounts of Vitamin B1 and Vitamin B2 per seven ounces.
• Both Canned Tomato Sauce with Onions, Green Peppers and Celery as well as Raw Turnip Greens have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomato Sauce with Onions, Green Peppers and Celery vs Turnip Greens:

• 7 ounces of Tomato Sauce with Onions, Green Peppers and Celery have 1.3 times more Potassium, 9.2 times more Sodium and 1.5 times more Zinc than Turnip Greens.
• While 7 oz of Raw Turnip Greens contain 14.6 times more Calcium, 1.8 times more Copper, 1.4 times more Iron, 1.5 times more Magnesium, 1.9 times more Manganese and 2 times more Selenium than Canned Tomato Sauce with Onions, Green Peppers and Celery.
• Both Tomato Sauce with Onions, Green Peppers and Celery and Turnip Greens contain similar levels of Phosphorus and Water per seven ounces.
• 7 ounces of Tomato Sauce with Onions, Green Peppers and Celery lack sufficient amounts of Calcium and Selenium
• 7 ounces of Turnip Greens lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tomato Sauce with Onions, Green Peppers and Celery have 1.2 times more Carbohydrate and 9.1 times more Sugars than Turnip Greens.
• While 7 oz of Raw Turnip Greens contain 5.3 times more Omega 3, 2.3 times more Fiber and 1.6 times more Protein than Canned Tomato Sauce with Onions, Green Peppers and Celery.
• 7 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 Raw Turnip Greens provide inadequate amounts of Energy and Omega 6 in seven ounces.