Comparing Nutrients in 100 grams Tomato Paste VS Frozen Turnips

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Frozen Turnips	24%	8%	68%

Macro Nutrients

	Tomato Paste	Frozen Turnips	Recommended Dietary Allowance
Energy	2.83% 82kcal	0.55% 16kcal	2900kcal per day for Men 19-50 years
Fat	0.48% 0.47g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	0.053% 0.017g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	0.11% 0.019g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.5% 19g	2.26% 2.94g	130g per day for Men 19-50 years
Sugars	16.8% 12g	NA	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	8.07% 5.85g	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	% 5.75g	NA	g per day for Men 19-50 years
Sucrose	% 0.3g	NA	g per day for Men 19-50 years
Fiber	10.8% 4.1g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	7.7% 4.32g	1.86% 1.04g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Frozen Turnips	Recommended Dietary Allowance
Vitamin A	8.44% 76μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5% 0.06mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.8% 0.15mg	1.54% 0.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.2% 3.08mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.84% 0.14mg	2.12% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	3.7% 0.048mg	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	3% 12μg	2% 8μg	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	24.3% 22mg	4.9% 4.4mg	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	28.7% 4.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.5% 11.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Frozen Turnips	Recommended Dietary Allowance
Calcium	3.6% 36mg	2.3% 23mg	1000mg per day for Men 19-50 years
Copper	40.6% 0.37mg	5% 0.045mg	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	37.3% 2.98mg	8.75% 0.7mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	3.1% 0.071mg	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	12% 83mg	2.86% 20mg	700mg per day for Men 19-50 years
Potassium	30% 1014mg	4.03% 137mg	3400mg per day for Men 19-50 years
Selenium	9.64% 5.3μg	0.73% 0.4μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	1.67% 25mg	1500mg per day for Men 19-50 years
Zinc	5.73% 0.63mg	1.27% 0.14mg	11mg per day for Men 19-50 years
Water	2% 73.5g	2.6% 96g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Frozen Turnips per 100 g

Compare the macro and micronutrient content in 100 g of Tomato Paste versus 100 g of Frozen Turnips to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Tomato Paste vs Frozen Turnips:

• 100 grams of Tomato Paste have 76 times more Vitamin A, 2 times more Vitamin B1, 7.7 times more Vitamin B2, 7.7 times more Vitamin B3, 1.3 times more Vitamin B5, 4.5 times more Vitamin B6, 1.5 times more Vitamin B9 and 5 times more Vitamin C than Frozen Turnips.
• 100 grams of Frozen Turnips have insufficient amounts of Vitamin A and Vitamin B2
• Both Canned Tomato Paste as well as Frozen Turnips, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Tomato Paste vs Frozen Turnips:

• 100 grams of Tomato Paste have 1.6 times more Calcium, 8.1 times more Copper, 4.3 times more Iron, 4.2 times more Magnesium, 4.3 times more Manganese, 4.2 times more Phosphorus, 7.4 times more Potassium, 13.3 times more Selenium, 2.4 times more Sodium and 4.5 times more Zinc than Frozen Turnips.
• While 100 g of Frozen Turnips, Unprepared contain 1.3 times more Water than Canned Tomato Paste.
• 100 grams of Frozen Turnips lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Tomato Paste have 5.1 times more Energy, 6.4 times more Carbohydrate, 2.3 times more Fiber and 4.2 times more Protein than Frozen Turnips.
• While 100 g of Frozen Turnips, Unprepared contain 9.1 times more Omega 3 than Canned Tomato Paste.
• 100 grams of Tomato Paste provide inadequate amounts of Omega 3
• 100 grams of Frozen Turnips provide inadequate amounts of Energy and Protein
• Both Canned Tomato Paste as well as Frozen Turnips, Unprepared provide inadequate amounts of Omega 6 in 100 grams.