Comparing Nutrients in 100 grams Tomato Sauce with Onions VS Boiled Turnips

Macros Ratio

	Protein	Fat	Carbs
Tomato Sauce with Onions	13%	4%	83%
Boiled Turnips	12%	3%	85%

Macro Nutrients

	Tomato Sauce with Onions	Boiled Turnips	Recommended Dietary Allowance
Energy	1.45% 42kcal	0.76% 22kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	0.082% 0.08g	97g per day for Men 19-50 years
Saturated Fat	0.094% 0.03g	0.025% 0.008g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.074g	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	7.65% 9.94g	3.9% 5.06g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	4.74% 1.8g	5.26% 2g	38g per day for Men 19-50 years
Protein	2.8% 1.56g	1.27% 0.71g	56g per day for Men 19-50 years

Vitamins

	Tomato Sauce with Onions	Boiled Turnips	Recommended Dietary Allowance
Vitamin A	4.78% 43μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	2.25% 0.027mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	1.77% 0.023mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.76% 1.24mg	1.87% 0.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.36% 0.37mg	2.84% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	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	5.5% 22μg	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	14% 12.7mg	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	NA	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Sauce with Onions	Boiled Turnips	Recommended Dietary Allowance
Calcium	1.7% 17mg	3.3% 33mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	0.22% 0.002mg	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	11.6% 0.93mg	2.25% 0.18mg	8mg per day for Men 19-50 years
Magnesium	4.52% 19mg	2.14% 9mg	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	5.57% 39mg	3.7% 26mg	700mg per day for Men 19-50 years
Potassium	12% 413mg	5.2% 177mg	3400mg per day for Men 19-50 years
Selenium	1.45% 0.8μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	36.7% 551mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	2.1% 0.23mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	2.33% 86g	2.53% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Sauce with Onions VS Boiled Turnips per 100 g

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

Lets compare vitamin content per 100 grams of Tomato Sauce with Onions vs Boiled Turnips:

• 100 grams of Tomato Sauce with Onions have more Vitamin A, 2.7 times more Vitamin B1, 5.8 times more Vitamin B2, 4.2 times more Vitamin B3, 2.6 times more Vitamin B5, 4 times more Vitamin B6 and 2.4 times more Vitamin B9 than Boiled Turnips.
• Both Tomato Sauce with Onions and Boiled Turnips provide similar amounts of Vitamin C per 100 grams.
• 100 grams of Boiled Turnips have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin B3
• Both Canned Tomato Sauce with Onions as well as Boiled and Drained Turnips have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Tomato Sauce with Onions vs Boiled Turnips:

• 100 grams of Tomato Sauce with Onions have 90.5 times more Copper, 5.2 times more Iron, 2.1 times more Magnesium, 4.2 times more Manganese, 1.5 times more Phosphorus, 2.3 times more Potassium, 34.4 times more Sodium and 1.9 times more Zinc than Boiled Turnips.
• While 100 g of Boiled and Drained Turnips contain 1.9 times more Calcium than Canned Tomato Sauce with Onions.
• Both Tomato Sauce with Onions and Boiled Turnips contain similar levels of Water per 100 grams.
• 100 grams of Tomato Sauce with Onions lack sufficient amounts of Calcium
• 100 grams of Boiled Turnips lack sufficient amounts of Copper and Zinc
• Both Canned Tomato Sauce with Onions as well as Boiled and Drained Turnips lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Tomato Sauce with Onions have 2 times more Carbohydrate and 2.2 times more Protein than Boiled Turnips.
• While 100 g of Boiled and Drained Turnips contain 8 times more Omega 3 than Canned Tomato Sauce with Onions.
• Both Tomato Sauce with Onions and Boiled Turnips offer comparable quantities of Fiber per 100 grams.
• 100 grams of Tomato Sauce with Onions provide inadequate amounts of Omega 3
• 100 grams of Boiled Turnips provide inadequate amounts of Protein
• Both Canned Tomato Sauce with Onions as well as Boiled and Drained Turnips provide inadequate amounts of Energy and Omega 6 in 100 grams.