Comparing Nutrients in 7 ounces Tomatoes VS Cooked Frozen Turnip Greens And Turnips

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cooked Frozen Turnip Greens And Turnips	34%	10%	56%

Macro Nutrients

	Tomatoes	Cooked Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.94% 7.7g	7.4% 9.62g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	2.93% 2.12g	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	3.75% 2.7g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	6.27% 2.4g	16% 6.15g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	10.6% 5.93g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cooked Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	95% 855μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	6.03% 0.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	3.3% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.1% 0.93μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.44% 29.8μg	16.4% 65.5μg	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	30.2% 27mg	40% 36mg	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	7.14% 1.07mg	28% 4.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	686% 824μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cooked Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Calcium	2% 20mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	29.3% 0.26mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.56μg	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	6.7% 0.54mg	43.4% 3.47mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	34.5% 0.79mg	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	6.8% 47.6mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	12.6% 429mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	6.68% 0.73mg	11mg per day for Men 19-50 years
Water	5.07% 188g	4.9% 181g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Cooked Frozen Turnip Greens And Turnips:

• Raw Ripe Red Tomatoes have 1.2 times more Vitamin B3 than Boiled and Drained Frozen Turnip Greens And Turnips.
• While Boiled and Drained Frozen Turnip Greens And Turnips contain 10.3 times more Vitamin A, 1.4 times more Vitamin B1, 3.4 times more Vitamin B2, 2.2 times more Vitamin B9, 1.3 times more Vitamin C, 3.9 times more Vitamin E and 52.5 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained Frozen Turnip Greens And Turnips have similar amounts of Vitamin B5 and Vitamin B6 per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Frozen Turnip Greens And Turnips have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Cooked Frozen Turnip Greens And Turnips:

• Boiled and Drained Frozen Turnip Greens And Turnips contain 12.8 times more Calcium, 2.3 times more Copper, 6.5 times more Iron, 2.2 times more Magnesium, 3.5 times more Manganese, 1.3 times more Phosphorus, more Selenium, 3.8 times more Sodium and 2.2 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained Frozen Turnip Greens And Turnips have similar amounts of Potassium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Ripe Red Tomatoes have 2.5 times more Sugars than Boiled and Drained Frozen Turnip Greens And Turnips.
• While Boiled and Drained Frozen Turnip Greens And Turnips contain 1.9 times more Energy, 38 times more Omega 3, 2.6 times more Fiber and 3.4 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained Frozen Turnip Greens And Turnips have similar amounts of Carbohydrate per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Frozen Turnip Greens And Turnips have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.