Comparing Nutrients in 100 grams Stewed Canned Tomatoes VS Cooked Frozen Turnips

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Cooked Frozen Turnips	24%	8%	68%

Macro Nutrients

	Stewed Canned Tomatoes	Cooked Frozen Turnips	Recommended Dietary Allowance
Energy	0.9% 26kcal	0.79% 23kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	0.078% 0.025g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	5.88% 0.094g	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% 4.35g	130g per day for Men 19-50 years
Sugars	4.86% 3.52g	3.24% 2.35g	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	5.26% 2g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	2.73% 1.53g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Cooked Frozen Turnips	Recommended Dietary Allowance
Vitamin A	1% 9μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.83% 0.046mg	2.9% 0.035mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.7% 0.035mg	2.15% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.46% 0.71mg	3.5% 0.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.3% 0.11mg	2.8% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.3% 0.017mg	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	1.25% 5μg	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	8.78% 7.9mg	4.33% 3.9mg	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	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Cooked Frozen Turnips	Recommended Dietary Allowance
Calcium	3.4% 34mg	3.2% 32mg	1000mg per day for Men 19-50 years
Copper	12.4% 0.11mg	7% 0.063mg	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	12.3% 0.98mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	2.57% 0.059mg	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	2.86% 20mg	3.7% 26mg	700mg per day for Men 19-50 years
Potassium	6.1% 207mg	5.35% 182mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	14.7% 221mg	2.4% 36mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	2.47% 92g	2.53% 94g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Stewed Canned Tomatoes vs Cooked Frozen Turnips:

• Stewed Canned Ripe Red Tomatoes have more Vitamin A, 1.3 times more Vitamin B1, 1.3 times more Vitamin B2, 1.3 times more Vitamin B3, 2 times more Vitamin C, 41.5 times more Vitamin E and 24 times more Vitamin K than Boiled and Drained Frozen Turnips.
• While Boiled and Drained Frozen Turnips contain 3.9 times more Vitamin B6 and 1.6 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes and Boiled and Drained Frozen Turnips have similar amounts of Vitamin B5 per 100 g.
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled and Drained Frozen Turnips have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Stewed Canned Tomatoes vs Cooked Frozen Turnips:

• Stewed Canned Ripe Red Tomatoes have 1.8 times more Copper, 1.4 times more Iron and 6.1 times more Sodium than Boiled and Drained Frozen Turnips.
• While Boiled and Drained Frozen Turnips contain 1.7 times more Manganese and 1.3 times more Phosphorus than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes and Boiled and Drained Frozen Turnips have similar amounts of Calcium, Magnesium, Potassium, Selenium, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Stewed Canned Ripe Red Tomatoes have 1.4 times more Carbohydrate and 1.5 times more Sugars than Boiled and Drained Frozen Turnips.
• While Boiled and Drained Frozen Turnips contain 31.3 times more Omega 3, 2 times more Fiber and 1.7 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled and Drained Frozen Turnips have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.