Comparing Nutrients in 100 calories Turnip Greens VS Cooked Ripe Red Tomatoes

Weight per 100 calories

• Turnip Greens: 313g
• Cooked Ripe Red Tomatoes: 556g

Turnip Greens have 1.8 times more energy per 100g than Cooked Ripe Red Tomatoes. It has low energy density when compared to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 100 calories - Turnip Greens or Cooked Ripe Red Tomatoes?

Macros Ratio

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

Macro Nutrients

	Turnip Greens	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.97% 0.94g	0.63% 0.61g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	0.26% 0.083g	32g per day for Men 19-50 years
Omega 3	16.4% 0.26g	0.69% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.66% 0.11g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22.3g	17% 22.3g	130g per day for Men 19-50 years
Sugars	3.5% 2.53g	19% 14g	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	1.25% 0.91g	10% 7.28g	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	% 1.63g	% 6.56g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	26.3% 10g	10.2% 3.9g	38g per day for Men 19-50 years
Protein	8.37% 4.7g	9.42% 5.28g	56g per day for Men 19-50 years

Vitamins

	Turnip Greens	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	201% 1809μg	15% 133μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.2% 0.22mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	9.4% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	18.5% 2.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.8% 1.2mg	14.3% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63.2% 0.82mg	33.8% 0.44mg	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	152% 606μg	18% 72.2μg	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	208% 188mg	141% 127mg	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	59.6% 8.94mg	20.7% 3.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	654% 784μg	13% 15.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Turnip Greens	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	59.4% 594mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	46.3% 0.42mg	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	43% 3.44mg	47.2% 3.78mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	63.3% 1.46mg	25.4% 0.58mg	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	18.8% 131mg	22.2% 156mg	700mg per day for Men 19-50 years
Potassium	27.2% 925mg	35.6% 1211mg	3400mg per day for Men 19-50 years
Selenium	6.8% 3.75μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	8.33% 125mg	4.07% 61mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.59mg	7.07% 0.78mg	11mg per day for Men 19-50 years
Water	7.57% 280g	14% 524g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Turnip Greens vs Cooked Ripe Red Tomatoes:

• Raw Turnip Greens have 13.6 times more Vitamin A, 2.6 times more Vitamin B2, 1.7 times more Vitamin B5, 1.9 times more Vitamin B6, 8.4 times more Vitamin B9, 1.5 times more Vitamin C, 2.9 times more Vitamin E and 50.4 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.6 times more Vitamin B3 than Raw Turnip Greens.
• Both Raw Turnip Greens and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B1 per 100 kcal.
• Both Raw Turnip Greens as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Turnip Greens vs Cooked Ripe Red Tomatoes:

• Raw Turnip Greens have 9.7 times more Calcium, 2.6 times more Copper, 1.9 times more Magnesium, 2.5 times more Manganese, 1.4 times more Selenium and 2 times more Sodium than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.3 times more Potassium, 1.3 times more Zinc and 1.9 times more Water than Raw Turnip Greens.
• Both Raw Turnip Greens and Cooked Ripe Red Tomatoes have similar amounts of Iron and Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Turnip Greens have 23.6 times more Omega 3 and 2.6 times more Fiber than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.1 times more Omega 6, 5.5 times more Sugars and 8 times more Fructose than Raw Turnip Greens.
• Both Raw Turnip Greens and Cooked Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
• Both Raw Turnip Greens as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 kcal.