Comparing Nutrients in 7 ounces Tomato Sauce with Onions, Green Peppers and Celery VS Boiled Turnips

Macros Ratio

	Protein	Fat	Carbs
Tomato Sauce with Onions, Green Peppers and Celery	8%	15%	77%
Boiled Turnips	12%	3%	85%

Macro Nutrients

	Tomato Sauce with Onions, Green Peppers and Celery	Boiled Turnips	Recommended Dietary Allowance
Energy	2.8% 81.4kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	0.05% 0.016g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	3.75% 0.64g	0.11% 0.018g	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	7.72% 10g	130g per day for Men 19-50 years
Sugars	20% 14.6g	8.2% 5.93g	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	7.3% 2.78g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	3.33% 1.87g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Tomato Sauce with Onions, Green Peppers and Celery	Boiled Turnips	Recommended Dietary Allowance
Vitamin A	9.04% 81.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	4.47% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	3.5% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.6% 2.17mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.77% 0.44mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.6% 0.38mg	10.2% 0.13mg	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	4.47% 18μg	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	25.6% 23mg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.1% 7.34μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Sauce with Onions, Green Peppers and Celery	Boiled Turnips	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	43.7% 0.39mg	0.44% 0.004mg	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	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	21% 0.48mg	6.13% 0.14mg	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	7.37% 51.6mg	700mg per day for Men 19-50 years
Potassium	23.2% 790mg	10.3% 351mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	48.7% 730mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	4.73% 175g	5.02% 186g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Sauce with Onions, Green Peppers and Celery VS Boiled Turnips 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 Boiled Turnips 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 Boiled Turnips:

• 7 ounces of Tomato Sauce with Onions, Green Peppers and Celery have more Vitamin A, 2.5 times more Vitamin B1, 5.2 times more Vitamin B2, 3.7 times more Vitamin B3, 1.6 times more Vitamin B5, 2.9 times more Vitamin B6, 1.6 times more Vitamin B9, 59 times more Vitamin E and 37 times more Vitamin K than Boiled Turnips.
• Both Tomato Sauce with Onions, Green Peppers and Celery and Boiled Turnips provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Boiled Turnips have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin E and Vitamin K
• Both Canned Tomato Sauce with Onions, Green Peppers and Celery as well as Boiled and Drained Turnips 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 Boiled Turnips:

• 7 ounces of Tomato Sauce with Onions, Green Peppers and Celery have 99 times more Copper, 4.2 times more Iron, 2.3 times more Magnesium, 3.4 times more Manganese, 1.5 times more Phosphorus, 2.2 times more Potassium, 23 times more Sodium and 2.3 times more Zinc than Boiled Turnips.
• While 7 oz of Boiled and Drained Turnips contain 2.5 times more Calcium than Canned Tomato Sauce with Onions, Green Peppers and Celery.
• Both Tomato Sauce with Onions, Green Peppers and Celery and Boiled Turnips contain similar levels of Water per seven ounces.
• 7 ounces of Tomato Sauce with Onions, Green Peppers and Celery lack sufficient amounts of Calcium
• 7 ounces of Boiled Turnips lack sufficient amounts of Copper and Zinc
• Both Canned Tomato Sauce with Onions, Green Peppers and Celery as well as Boiled and Drained Turnips lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tomato Sauce with Onions, Green Peppers and Celery have 1.7 times more Carbohydrate and 2.5 times more Sugars than Boiled Turnips.
• While 7 oz of Boiled and Drained Turnips contain 2 times more Omega 3 and 1.4 times more Fiber 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
• Both Canned Tomato Sauce with Onions, Green Peppers and Celery as well as Boiled and Drained Turnips provide inadequate amounts of Energy, Omega 6 and Protein in seven ounces.