Comparing Nutrients in 300 calories Turnip GreensVS Tomatoes

Weight per 300 calories

Turnip Greens

938g

Tomatoes

1667g

Turnip Greens have 1.8 times more energy per 100g than Tomatoes. It has low energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Turnip Greens or Tomatoes?

Macros Ratio

Protein Fat Carbs

Turnip Greens

16%

77%

Tomatoes

17%

74%

300 kcal ▼

Macro Nutrients

Turnip Greensvs Tomatoes

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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2.9%2.8g

Fat

3.44%3.33g

2.8 gvs3.33 g

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

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2.05%0.66g

Saturated Fat

1.46%0.47g

0.66 gvs0.47 g

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

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49.2%0.79g

Omega 3

3.13%0.05g

0.79 gvs0.05 g

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

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2%0.34g

Omega 6

7.84%1.33g

0.34 gvs1.33 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

50%65g

67 gvs65 g

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

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10.5%7.6g

Sugars

60.5%44g

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

7.6 gvs44 g

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

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3.75%2.7g

Fructose

31.5%23g

≤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]

2.7 gvs23 g

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

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%4.88g

Glucose

%21g

4.88 gvs21 g

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

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Sucrose

%0g

NA gvs0 g

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

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79%30g

Fiber

52.6%20g

30 gvs20 g

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

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25%14g

Protein

26%14.7g

14 gvs14.7 g

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

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Vitamins

Turnip Greensvs Tomatoes

603%5428μg

Vitamin A

77.8%700μg

RAE, retinol activity equivalents

5428 μgvs700 μg

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

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54.7%0.66mg

Vitamin B1

51.4%0.62mg

Thiamine

0.66 mgvs0.62 mg

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

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72%0.94mg

Vitamin B2

24.4%0.32mg

Riboflavin

0.94 mgvs0.32 mg

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

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35%5.63mg

Vitamin B3

62%9.9mg

Niacin, nicotinic acid, niacinamide

5.63 mgvs9.9 mg

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

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71.3%3.56mg

Vitamin B5

29.7%1.5mg

Pantothenic acid

3.56 mgvs1.5 mg

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

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190%2.47mg

Vitamin B6

103%1.33mg

Pyridoxine

2.47 mgvs1.33 mg

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

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Vitamin B7

26%7.8μg

Biotin

NA μgvs7.8 μg

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

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455%1819μg

Vitamin B9

62.5%250μg

Folates and Folic Acid

1819 μgvs250 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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625%563mg

Vitamin C

254%228mg

Ascorbic acid

563 mgvs228 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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179%27mg

Vitamin E

60%9mg

Tocopherols and Tocotrienols

27 mgvs9 mg

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

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1961%2353μg

Vitamin K

110%132μg

Phytomenadione or phylloquinone

2353 μgvs132 μg

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

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Minerals

Turnip Greensvs Tomatoes

178%1781mg

Calcium

16.7%167mg

1781 mgvs167 mg

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

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365%3.3mg

Copper

109%0.98mg

3.3 mgvs0.98 mg

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

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Fluoride

0.96%38.3μg

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

NA μgvs38.3 μg

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

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129%10.3mg

Iron

56.3%4.5mg

10.3 mgvs4.5 mg

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

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69%291mg

Magnesium

43.7%183mg

291 mgvs183 mg

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

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190%4.37mg

Manganese

82.6%1.9mg

4.37 mgvs1.9 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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56.3%394mg

Phosphorus

57%400mg

394 mgvs400 mg

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

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81.6%2775mg

Potassium

116%3950mg

2775 mgvs3950 mg

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

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20.5%11.3μg

Selenium

0%0μg

11.3 μgvs0 μg

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

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25%375mg

Sodium

5.56%83.3mg

375 mgvs83.3 mg

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

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16%1.8mg

Zinc

25.8%2.83mg

1.8 mgvs2.83 mg

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

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22.7%841g

Water

42.6%1575g

841 gvs1575 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 Turnip Greens vs Tomatoes:

Raw Turnip Greens have 7.8 times more Vitamin A, 3 times more Vitamin B2, 2.4 times more Vitamin B5, 1.8 times more Vitamin B6, 7.3 times more Vitamin B9, 2.5 times more Vitamin C, 3 times more Vitamin E and 17.9 times more Vitamin K than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain 1.8 times more Vitamin B3 than Raw Turnip Greens.
Both Raw Turnip Greens and Raw Ripe Red Tomatoes have similar amounts of Vitamin B1 per 300 kcal.
Both Raw Turnip Greens as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Turnip Greens vs Tomatoes:

Raw Turnip Greens have 10.7 times more Calcium, 3.3 times more Copper, 2.3 times more Iron, 1.6 times more Magnesium, 2.3 times more Manganese, more Selenium and 4.5 times more Sodium than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain 1.4 times more Potassium, 1.6 times more Zinc and 1.9 times more Water than Raw Turnip Greens.
Both Raw Turnip Greens and Raw Ripe Red Tomatoes have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Turnip Greens have 15.8 times more Omega 3 and 1.5 times more Fiber than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain 4 times more Omega 6, 5.8 times more Sugars and 8.4 times more Fructose than Raw Turnip Greens.
Both Raw Turnip Greens and Raw Ripe Red Tomatoes have similar amounts of Energy, Fat, Carbohydrate and Protein per 300 kcal.
Both Raw Turnip Greens as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Turnip GreensVS Boiled Turnip GreensTomatoesVS Boiled Turnip GreensTurnip GreensVS Cooked Ripe Red TomatoesTomatoesVS Cooked Ripe Red Tomatoes

Compare Foods

Comparing Nutrients in 300 calories Turnip GreensVS Tomatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Turnip Greens or Tomatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: