Comparing Nutrients in 7 ounces Cooked Ripe Red Tomatoes VS Turnip Greens

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Turnip Greens	16%	7%	77%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Turnip Greens	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	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	6.12% 7.96g	11% 14g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	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	3.6% 2.6g	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	% 2.34g	% 1.03g	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	3.66% 1.4g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Turnip Greens	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	128% 1149μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	7.44% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	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	6.45% 25.8μg	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	50.3% 45.2mg	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	7.4% 1.1mg	38% 5.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	415% 498μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Turnip Greens	Recommended Dietary Allowance
Calcium	2.2% 22mg	37.7% 377mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	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	17% 1.35mg	27.3% 2.2mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	14.6% 61.5mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	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	7.94% 55.6mg	12% 83.3mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	17.3% 587mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	5.3% 79.4mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	3.43% 0.38mg	11mg per day for Men 19-50 years
Water	5.06% 187g	4.8% 178g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Ripe Red Tomatoes vs Turnip Greens:

• Raw Turnip Greens contain 24.1 times more Vitamin A, 1.9 times more Vitamin B1, 4.5 times more Vitamin B2, 2.9 times more Vitamin B5, 3.3 times more Vitamin B6, 14.9 times more Vitamin B9, 2.6 times more Vitamin C, 5.1 times more Vitamin E and 89.6 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Turnip Greens have similar amounts of Vitamin B3 per 7 oz.
• Both Cooked Ripe Red Tomatoes as well as Raw Turnip Greens have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cooked Ripe Red Tomatoes vs Turnip Greens:

• Raw Turnip Greens contain 17.3 times more Calcium, 4.7 times more Copper, 1.6 times more Iron, 3.4 times more Magnesium, 4.4 times more Manganese, 1.5 times more Phosphorus, 1.4 times more Potassium, 2.4 times more Selenium, 3.6 times more Sodium and 1.4 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Turnip Greens have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cooked Ripe Red Tomatoes have 3.1 times more Sugars and 4.5 times more Fructose than Raw Turnip Greens.
• While Raw Turnip Greens contain 1.8 times more Energy, 42 times more Omega 3, 1.8 times more Carbohydrate, 4.6 times more Fiber and 1.6 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Raw Turnip Greens have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.