Comparing Nutrients in 100 grams Stewed Canned Tomatoes VS Boiled Turnip Greens

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Boiled Turnip Greens	19%	9%	72%

Macro Nutrients

	Stewed Canned Tomatoes	Boiled Turnip Greens	Recommended Dietary Allowance
Energy	0.9% 26kcal	0.69% 20kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	0.24% 0.23g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.17% 0.053g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.074g	0.16% 0.028g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.76% 6.2g	3.35% 4.36g	130g per day for Men 19-50 years
Sugars	4.86% 3.52g	0.73% 0.53g	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	2.6% 1.88g	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	% 1.63g	NA	g per day for Men 19-50 years
Sucrose	% 0.02g	NA	g per day for Men 19-50 years
Fiber	2.63% 1g	9.2% 3.5g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	2.04% 1.14g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Boiled Turnip Greens	Recommended Dietary Allowance
Vitamin A	1% 9μg	42.3% 381μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.83% 0.046mg	3.75% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.7% 0.035mg	5.54% 0.072mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.46% 0.71mg	2.57% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.3% 0.11mg	5.5% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.3% 0.017mg	14% 0.18mg	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	1.25% 5μg	29.5% 118μg	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	8.78% 7.9mg	30.4% 27.4mg	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	5.53% 0.83mg	12.5% 1.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	306% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Boiled Turnip Greens	Recommended Dietary Allowance
Calcium	3.4% 34mg	13.7% 137mg	1000mg per day for Men 19-50 years
Copper	12.4% 0.11mg	28% 0.25mg	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	16.6% 1.33mg	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	5.24% 22mg	420mg per day for Men 19-50 years
Manganese	2.57% 0.059mg	14.7% 0.34mg	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	2.86% 20mg	4.14% 29mg	700mg per day for Men 19-50 years
Potassium	6.1% 207mg	5.97% 203mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.64% 0.9μg	55μg per day for Men 19-50 years
Sodium	14.7% 221mg	1.93% 29mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	1.27% 0.14mg	11mg per day for Men 19-50 years
Water	2.47% 92g	2.5% 93g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Boiled Turnip Greens per 100 g

Compare the macro and micronutrient content in 100 g of Stewed Canned Tomatoes versus 100 g of Boiled Turnip Greens to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Stewed Canned Tomatoes vs Boiled Turnip Greens:

• 100 grams of Stewed Canned Tomatoes have 1.7 times more Vitamin B3 than Boiled Turnip Greens.
• While 100 g of Boiled and Drained Turnip Greens contain 42.3 times more Vitamin A, 2.1 times more Vitamin B2, 2.4 times more Vitamin B5, 10.6 times more Vitamin B6, 23.6 times more Vitamin B9, 3.5 times more Vitamin C, 2.3 times more Vitamin E and 153.2 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Boiled Turnip Greens provide similar amounts of Vitamin B1 per 100 grams.
• 100 grams of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin B9
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled and Drained Turnip Greens have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Stewed Canned Tomatoes vs Boiled Turnip Greens:

• 100 grams of Stewed Canned Tomatoes have 1.7 times more Iron and 7.6 times more Sodium than Boiled Turnip Greens.
• While 100 g of Boiled and Drained Turnip Greens contain 4 times more Calcium, 2.3 times more Copper, 1.8 times more Magnesium, 5.7 times more Manganese and 1.5 times more Phosphorus than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Boiled Turnip Greens contain similar levels of Potassium and Water per 100 grams.
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled and Drained Turnip Greens lack sufficient amounts of Selenium and Zinc in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Stewed Canned Tomatoes have 1.4 times more Carbohydrate and 6.6 times more Sugars than Boiled Turnip Greens.
• While 100 g of Boiled and Drained Turnip Greens contain 21.3 times more Omega 3, 3.5 times more Fiber and 1.3 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 100 grams of Stewed Canned Tomatoes provide inadequate amounts of Omega 3 and Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled and Drained Turnip Greens provide inadequate amounts of Energy and Omega 6 in 100 grams.