Comparing Nutrients in 300 calories Cooked Ripe Red TomatoesVS Canned Turnip Greens with Liquids

Weight per 300 calories

Cooked Ripe Red Tomatoes

1667g

Canned Turnip Greens with Liquids

2143g

Cooked Ripe Red Tomatoes have 1.3 times more energy per 100g than Canned Turnip Greens with Liquids. It has very low energy density when compared to other foods. Canned Turnip Greens Solids and Liquids having very low energy density.

Which food has more nutrients per 300 calories - Cooked Ripe Red Tomatoes or Canned Turnip Greens with Liquids?

Macros Ratio

Protein Fat Carbs

Cooked Ripe Red Tomatoes

18%

77%

Canned Turnip Greens with Liquids

31%

15%

54%

300 kcal ▼

Macro Nutrients

Cooked Ripe Red Tomatoesvs Canned Turnip Greens with Liquids

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.9%1.83g

Fat

6.63%6.43g

1.83 gvs6.43 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.78%0.25g

Saturated Fat

4.7%1.5g

0.25 gvs1.5 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.1%0.033g

Omega 3

113%1.8g

0.033 gvs1.8 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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4.1%0.7g

Omega 6

4.54%0.77g

0.7 gvs0.77 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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51.4%67g

Carbohydrate

40%52g

67 gvs52 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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57.2%41.5g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

41.5 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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30%22g

Fructose

≤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]

22 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%19.7g

Glucose

19.7 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0g

Sucrose

0 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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30.7%11.7g

Fiber

96%36.4g

11.7 gvs36.4 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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28.3%16g

Protein

52%29g

16 gvs29 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cooked Ripe Red Tomatoesvs Canned Turnip Greens with Liquids

44.4%400μg

Vitamin A

426%3836μg

RAE, retinol activity equivalents

400 μgvs3836 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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50%0.6mg

Vitamin B1

21.4%0.26mg

Thiamine

0.6 mgvs0.26 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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28.2%0.37mg

Vitamin B2

104%1.35mg

Riboflavin

0.37 mgvs1.35 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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55.4%8.87mg

Vitamin B3

48.5%7.76mg

Niacin, nicotinic acid, niacinamide

8.87 mgvs7.76 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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43%2.15mg

Vitamin B5

17%0.86mg

Pantothenic acid

2.15 mgvs0.86 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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101%1.3mg

Vitamin B6

61%0.79mg

Pyridoxine

1.3 mgvs0.79 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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54%217μg

Vitamin B9

220%879μg

Folates and Folic Acid

217 μgvs879 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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422%380mg

Vitamin C

369%332mg

Ascorbic acid

380 mgvs332 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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62.2%9.33mg

Vitamin E

Tocopherols and Tocotrienols

9.33 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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39%46.7μg

Vitamin K

Phytomenadione or phylloquinone

46.7 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cooked Ripe Red Tomatoesvs Canned Turnip Greens with Liquids

18.3%183mg

Calcium

253%2529mg

183 mgvs2529 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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139%1.25mg

Copper

198%1.78mg

1.25 mgvs1.78 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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142%11.3mg

Iron

404%32.4mg

11.3 mgvs32.4 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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35.7%150mg

Magnesium

102%429mg

150 mgvs429 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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76%1.75mg

Manganese

258%5.94mg

1.75 mgvs5.94 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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66.7%467mg

Phosphorus

64.3%450mg

467 mgvs450 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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107%3633mg

Potassium

89%3021mg

3633 mgvs3021 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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15%8.33μg

Selenium

27.3%15μg

8.33 μgvs15 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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12.2%183mg

Sodium

396%5936mg

183 mgvs5936 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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21.2%2.33mg

Zinc

45%4.93mg

2.33 mgvs4.93 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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42.5%1572g

Water

55%2029g

1572 gvs2029 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Cooked Ripe Red Tomatoes vs Canned Turnip Greens with Liquids:

Cooked Ripe Red Tomatoes have 2.3 times more Vitamin B1, 2.5 times more Vitamin B5 and 1.7 times more Vitamin B6 than Canned Turnip Greens Solids and Liquids.
While Canned Turnip Greens Solids and Liquids contain 9.6 times more Vitamin A, 3.7 times more Vitamin B2 and 4.1 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
Both Cooked Ripe Red Tomatoes and Canned Turnip Greens Solids and Liquids have similar amounts of Vitamin B3 and Vitamin C per 300 kcal.
Both Cooked Ripe Red Tomatoes as well as Canned Turnip Greens Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cooked Ripe Red Tomatoes vs Canned Turnip Greens with Liquids:

Cooked Ripe Red Tomatoes have 1.2 times more Potassium than Canned Turnip Greens Solids and Liquids.
While Canned Turnip Greens Solids and Liquids contain 13.8 times more Calcium, 1.4 times more Copper, 2.9 times more Iron, 2.9 times more Magnesium, 3.4 times more Manganese, 1.8 times more Selenium, 32.4 times more Sodium, 2.1 times more Zinc and 1.3 times more Water than Cooked Ripe Red Tomatoes.
Both Cooked Ripe Red Tomatoes and Canned Turnip Greens Solids and Liquids have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Cooked Ripe Red Tomatoes have 1.3 times more Carbohydrate than Canned Turnip Greens Solids and Liquids.
While Canned Turnip Greens Solids and Liquids contain 3.5 times more Fat, 6 times more Saturated Fat, 54 times more Omega 3, 3.1 times more Fiber and 1.8 times more Protein than Cooked Ripe Red Tomatoes.
Both Cooked Ripe Red Tomatoes and Canned Turnip Greens Solids and Liquids have similar amounts of Energy and Omega 6 per 300 kcal.
Both Cooked Ripe Red Tomatoes as well as Canned Turnip Greens Solids and Liquids have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Cooked Ripe Red TomatoesVS Tomatoes in Juice with SaltCanned Turnip Greens with LiquidsVS Tomatoes in Juice with SaltCooked Ripe Red TomatoesVS Frozen Turnip GreensCanned Turnip Greens with LiquidsVS Frozen Turnip Greens

Compare Foods

Comparing Nutrients in 300 calories Cooked Ripe Red TomatoesVS Canned Turnip Greens with Liquids

Weight per 300 calories

Which food has more nutrients per 300 calories - Cooked Ripe Red Tomatoes or Canned Turnip Greens with Liquids?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: