Comparing Nutrients in 100 calories Tomato Sauce with Salt VS Turnips

Weight per 100 calories

• Tomato Sauce with Salt: 417g
• Turnips: 357g

Both foods have similar energy densities which is very low in comparison to other foods.

Discover which food has more nutrients per 100 calories - Tomato Sauce with Salt or Turnips?

Macros Ratio

	Protein	Fat	Carbs
Tomato Sauce with Salt	17%	9%	74%
Turnips	12%	3%	85%

Macro Nutrients

	Tomato Sauce with Salt	Turnips	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.25g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.12% 0.039g	32g per day for Men 19-50 years
Omega 3	1.3% 0.021g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.48g	0.25% 0.043g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	17.7% 23g	130g per day for Men 19-50 years
Sugars	20.5% 15g	18.7% 13.6g	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	9.6% 6.96g	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	% 7.6g	NA	g per day for Men 19-50 years
Sucrose	% 0.29g	NA	g per day for Men 19-50 years
Fiber	16.4% 6.25g	17% 6.43g	38g per day for Men 19-50 years
Protein	8.93% 5g	5.74% 3.2g	56g per day for Men 19-50 years

Vitamins

	Tomato Sauce with Salt	Turnips	Recommended Dietary Allowance
Vitamin A	10% 92μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.13mg	8.93% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.8% 1.3mg	14.3% 0.71mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	24.7% 0.32mg	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	9.38% 37.5μg	13.4% 53.6μg	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	32.4% 29mg	83.3% 75mg	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	40% 6mg	0.71% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.72% 11.7μg	0.3% 0.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Sauce with Salt	Turnips	Recommended Dietary Allowance
Calcium	5.83% 58.3mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	53.2% 0.48mg	33.7% 0.3mg	0.9mg per day for Men 19-50 years
Fluoride	3.64% 145μg	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	50% 4mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	15% 62.5mg	9.35% 39.3mg	420mg per day for Men 19-50 years
Manganese	20.5% 0.47mg	21% 0.48mg	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	16% 113mg	13.8% 96mg	700mg per day for Men 19-50 years
Potassium	36.4% 1238mg	20% 682mg	3400mg per day for Men 19-50 years
Selenium	4.55% 2.5μg	4.55% 2.5μg	55μg per day for Men 19-50 years
Sodium	132% 1975mg	16% 239mg	1500mg per day for Men 19-50 years
Zinc	8.33% 0.92mg	8.77% 0.96mg	11mg per day for Men 19-50 years
Water	10.3% 380g	8.87% 328g	3700g per day for Men 19-50 years

Tomato Sauce With Salt VS Turnips Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Tomato Sauce with Salt or Turnips?

Lets compare vitamin content per 100 calories of Tomato Sauce with Salt vs Turnips:

• 100 calories of Tomato Sauce with Salt have more Vitamin A, 2.5 times more Vitamin B2, 2.9 times more Vitamin B3, 1.8 times more Vitamin B5, 1.3 times more Vitamin B6, 56 times more Vitamin E and 32.7 times more Vitamin K than Turnips.
• While 100 kcal of Raw Turnips contain 1.4 times more Vitamin B1, 1.4 times more Vitamin B9 and 2.6 times more Vitamin C than Canned Tomato Sauce with Salt.
• 100 calories of Turnips have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Canned Tomato Sauce with Salt as well as Raw Turnips have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Tomato Sauce with Salt vs Turnips:

• 100 calories of Tomato Sauce with Salt have 1.6 times more Copper, 3.7 times more Iron, 1.6 times more Magnesium, 1.8 times more Potassium and 8.3 times more Sodium than Turnips.
• While 100 kcal of Raw Turnips contain 1.8 times more Calcium than Canned Tomato Sauce with Salt.
• Both Tomato Sauce with Salt and Turnips contain similar levels of Manganese, Phosphorus, Selenium, Zinc and Water per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Tomato Sauce with Salt have 11.2 times more Omega 6 and 1.6 times more Protein than Turnips.
• While 100 kcal of Raw Turnips contain 6.9 times more Omega 3 than Canned Tomato Sauce with Salt.
• Both Tomato Sauce with Salt and Turnips offer comparable quantities of Energy, Carbohydrate, Sugars and Fiber per 100 calories.
• 100 calories of Tomato Sauce with Salt provide inadequate amounts of Omega 3
• 100 calories of Turnips provide inadequate amounts of Omega 6