Comparing Nutrients in 100 grams Frozen Turnips VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Frozen Turnips	24%	8%	68%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Frozen Turnips	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	0.55% 16kcal	0.62% 18kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0.11% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	0.047% 0.015g	32g per day for Men 19-50 years
Omega 3	4% 0.064g	0.13% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.11% 0.019g	0.25% 0.042g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.26% 2.94g	3.1% 4g	130g per day for Men 19-50 years
Sugars	NA	3.43% 2.5g	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	1.8% 1.3g	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	% 1.18g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	4.74% 1.8g	1.84% 0.7g	38g per day for Men 19-50 years
Protein	1.86% 1.04g	1.7% 0.95g	56g per day for Men 19-50 years

Vitamins

	Frozen Turnips	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	2.67% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	3% 0.036mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.54% 0.02mg	1.7% 0.022mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	3.33% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.12% 0.11mg	2.58% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.7% 0.048mg	6.08% 0.079mg	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	2% 8μg	3.25% 13μg	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	4.9% 4.4mg	25.3% 23mg	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	3.73% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.33% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Turnips	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	2.3% 23mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	5% 0.045mg	8.33% 0.075mg	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	8.75% 0.7mg	8.5% 0.68mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	3.1% 0.071mg	4.57% 0.11mg	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% 28mg	700mg per day for Men 19-50 years
Potassium	4.03% 137mg	6.4% 218mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	1.67% 25mg	0.73% 11mg	1500mg per day for Men 19-50 years
Zinc	1.27% 0.14mg	1.27% 0.14mg	11mg per day for Men 19-50 years
Water	2.6% 96g	2.55% 94g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Frozen Turnips vs Cooked Ripe Red Tomatoes:

• Cooked Ripe Red Tomatoes contain 24 times more Vitamin A, 1.3 times more Vitamin B3, 1.6 times more Vitamin B6, 1.6 times more Vitamin B9 and 5.2 times more Vitamin C than Frozen Turnips, Unprepared.
• Both Frozen Turnips, Unprepared and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B5 per 100 g.
• Both Frozen Turnips, Unprepared as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Frozen Turnips vs Cooked Ripe Red Tomatoes:

• Frozen Turnips, Unprepared have 2.1 times more Calcium and 2.3 times more Sodium than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.7 times more Copper, 1.5 times more Manganese, 1.4 times more Phosphorus and 1.6 times more Potassium than Frozen Turnips, Unprepared.
• Both Frozen Turnips, Unprepared and Cooked Ripe Red Tomatoes have similar amounts of Iron, Magnesium, Zinc and Water per 100 g.
• Both Frozen Turnips, Unprepared as well as Cooked Ripe Red Tomatoes have insufficient amounts of Selenium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Frozen Turnips, Unprepared have 32 times more Omega 3 and 2.6 times more Fiber than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.4 times more Carbohydrate than Frozen Turnips, Unprepared.
• Both Frozen Turnips, Unprepared and Cooked Ripe Red Tomatoes have similar amounts of Protein per 100 g.
• Both Frozen Turnips, Unprepared as well as Cooked Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.