Comparing Nutrients in 100 grams Tomato Juice VS Boiled Turnips with Salt

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice	17%	13%	70%
Boiled Turnips with Salt	12%	3%	85%

Macro Nutrients

	Tomato Juice	Boiled Turnips with Salt	Recommended Dietary Allowance
Energy	0.59% 17kcal	0.76% 22kcal	2900kcal per day for Men 19-50 years
Fat	0.3% 0.29g	0.082% 0.08g	97g per day for Men 19-50 years
Saturated Fat	0.059% 0.019g	0.025% 0.008g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.13% 0.022g	0.053% 0.009g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.7% 3.53g	3.9% 5.06g	130g per day for Men 19-50 years
Sugars	3.56% 2.58g	4.12% 3g	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	1.83% 1.33g	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	% 1.25g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	1.05% 0.4g	5.26% 2g	38g per day for Men 19-50 years
Protein	1.5% 0.85g	1.27% 0.71g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice	Boiled Turnips with Salt	Recommended Dietary Allowance
Vitamin A	2.56% 23μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.33% 0.1mg	2.25% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	1.77% 0.023mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.2% 0.67mg	1.87% 0.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.84% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.4% 0.07mg	5.15% 0.067mg	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	5% 20μg	2.25% 9μg	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	78% 70mg	13% 11.6mg	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	2.13% 0.32mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.3μg	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice	Boiled Turnips with Salt	Recommended Dietary Allowance
Calcium	1% 10mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	4.67% 0.042mg	7.1% 0.064mg	0.9mg per day for Men 19-50 years
Fluoride	0.17% 6.9μg	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	4.88% 0.39mg	2.75% 0.22mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	1.9% 8mg	420mg per day for Men 19-50 years
Manganese	2.96% 0.068mg	4.35% 0.1mg	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	2.7% 19mg	2.7% 19mg	700mg per day for Men 19-50 years
Potassium	6.4% 217mg	3.97% 135mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	19% 286mg	1500mg per day for Men 19-50 years
Zinc	1% 0.11mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	2.55% 94g	2.53% 94g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Tomato Juice vs Boiled Turnips with Salt:

• Canned Tomato Juice no Salt has more Vitamin A, 3.7 times more Vitamin B1, 3.4 times more Vitamin B2, 2.3 times more Vitamin B3, 2.2 times more Vitamin B9, 6 times more Vitamin C, 16 times more Vitamin E and 23 times more Vitamin K than Boiled and Drained Turnips with Salt.
• Both Canned Tomato Juice no Salt and Boiled and Drained Turnips with Salt have similar amounts of Vitamin B6 per 100 g.
• Both Canned Tomato Juice no Salt as well as Boiled and Drained Turnips with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Tomato Juice vs Boiled Turnips with Salt:

• Canned Tomato Juice no Salt has 1.8 times more Iron, 1.4 times more Magnesium and 1.6 times more Potassium than Boiled and Drained Turnips with Salt.
• While Boiled and Drained Turnips with Salt contain 2.2 times more Calcium, 1.5 times more Copper, 1.5 times more Manganese, 28.6 times more Sodium and 1.8 times more Zinc than Canned Tomato Juice no Salt.
• Both Canned Tomato Juice no Salt and Boiled and Drained Turnips with Salt have similar amounts of Phosphorus, Selenium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Turnips with Salt contain 6.4 times more Omega 3, 1.4 times more Carbohydrate and 5 times more Fiber than Canned Tomato Juice no Salt.
• Both Canned Tomato Juice no Salt and Boiled and Drained Turnips with Salt have similar amounts of Sugars and Protein per 100 g.
• Both Canned Tomato Juice no Salt as well as Boiled and Drained Turnips with Salt have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.