Comparing Nutrients in 500 calories TomatoesVS Cooked Frozen Turnip Greens

Weight per 500 calories

Tomatoes

2778g

Cooked Frozen Turnip Greens

1724g

Boiled and Drained Frozen Turnip Greens have 1.6 times more energy per unit of mass than Raw Ripe Red Tomatoes, which is very low in comparison to other foods. Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Tomatoes or Cooked Frozen Turnip Greens?

Macros Ratio

Protein Fat Carbs

Tomatoes

17%

74%

Cooked Frozen Turnip Greens

36%

10%

54%

500 kcal ▼

Macro Nutrients

Tomatoesvs Cooked Frozen Turnip Greens

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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5.73%5.56g

Fat

7.47%7.24g

5.56 gvs7.24 g

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

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2.43%0.78g

Saturated Fat

5.33%1.7g

0.78 gvs1.7 g

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

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5.2%0.083g

Omega 3

128%2.05g

0.083 gvs2.05 g

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

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13%2.22g

Omega 6

5.17%0.88g

2.22 gvs0.88 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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83%108g

Carbohydrate

66%86g

108 gvs86 g

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

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101%73g

Sugars

18%13g

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

73 gvs13 g

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

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52.5%38g

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]

38 gvsNA g

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

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%34.7g

Glucose

34.7 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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87.7%33.3g

Fiber

154%58.6g

33.3 gvs58.6 g

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

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43.7%24.4g

Protein

103%57.8g

24.4 gvs57.8 g

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

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Vitamins

Tomatoesvs Cooked Frozen Turnip Greens

130%1167μg

Vitamin A

1031%9276μg

RAE, retinol activity equivalents

1167 μgvs9276 μg

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

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85.6%1.03mg

Vitamin B1

77.6%0.93mg

Thiamine

1.03 mgvs0.93 mg

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

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40.6%0.53mg

Vitamin B2

98%1.28mg

Riboflavin

0.53 mgvs1.28 mg

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

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103%16.5mg

Vitamin B3

50.4%8.07mg

Niacin, nicotinic acid, niacinamide

16.5 mgvs8.07 mg

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

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49.4%2.47mg

Vitamin B5

23.8%1.2mg

Pantothenic acid

2.47 mgvs1.2 mg

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

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171%2.22mg

Vitamin B6

89%1.16mg

Pyridoxine

2.22 mgvs1.16 mg

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

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43.4%13μg

Vitamin B7

Biotin

13 μgvsNA μg

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

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104%417μg

Vitamin B9

168%672μg

Folates and Folic Acid

417 μgvs672 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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423%381mg

Vitamin C

418%376mg

Ascorbic acid

381 mgvs376 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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100%15mg

Vitamin E

306%46mg

Tocopherols and Tocotrienols

15 mgvs46 mg

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

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183%219μg

Vitamin K

7455%8947μg

Phytomenadione or phylloquinone

219 μgvs8947 μg

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

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Minerals

Tomatoesvs Cooked Frozen Turnip Greens

27.8%278mg

Calcium

262%2621mg

278 mgvs2621 mg

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

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182%1.64mg

Copper

287%2.6mg

1.64 mgvs2.6 mg

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

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1.6%64μg

Fluoride

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

64 μgvsNA μg

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

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94%7.5mg

Iron

418%33.4mg

7.5 mgvs33.4 mg

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

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72.8%306mg

Magnesium

107%448mg

306 mgvs448 mg

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

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138%3.17mg

Manganese

356%8.2mg

3.17 mgvs8.2 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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95%667mg

Phosphorus

83.7%586mg

667 mgvs586 mg

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

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194%6583mg

Potassium

114%3862mg

6583 mgvs3862 mg

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

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0%0μg

Selenium

37.6%20.7μg

0 μgvs20.7 μg

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

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9.26%139mg

Sodium

17.2%259mg

139 mgvs259 mg

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

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43%4.72mg

Zinc

64.3%7.07mg

4.72 mgvs7.07 mg

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

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71%2626g

Water

42%1559g

2626 gvs1559 g

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

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Lets compare vitamin content per 500 calories of Tomatoes vs Cooked Frozen Turnip Greens:

Raw Ripe Red Tomatoes have 2 times more Vitamin B3, 2.1 times more Vitamin B5 and 1.9 times more Vitamin B6 than Boiled and Drained Frozen Turnip Greens.
While Boiled and Drained Frozen Turnip Greens contain 8 times more Vitamin A, 2.4 times more Vitamin B2, 1.6 times more Vitamin B9, 3.1 times more Vitamin E and 40.8 times more Vitamin K than Raw Ripe Red Tomatoes.
Both Raw Ripe Red Tomatoes and Boiled and Drained Frozen Turnip Greens have similar amounts of Vitamin B1 and Vitamin C per 500 kcal.
Both Raw Ripe Red Tomatoes as well as Boiled and Drained Frozen Turnip Greens have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Tomatoes vs Cooked Frozen Turnip Greens:

Raw Ripe Red Tomatoes have 1.7 times more Potassium and 1.7 times more Water than Boiled and Drained Frozen Turnip Greens.
While Boiled and Drained Frozen Turnip Greens contain 9.4 times more Calcium, 1.6 times more Copper, 4.5 times more Iron, 1.5 times more Magnesium, 2.6 times more Manganese, more Selenium, 1.9 times more Sodium and 1.5 times more Zinc than Raw Ripe Red Tomatoes.
Both Raw Ripe Red Tomatoes and Boiled and Drained Frozen Turnip Greens have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Ripe Red Tomatoes have 2.5 times more Omega 6, 1.3 times more Carbohydrate and 5.6 times more Sugars than Boiled and Drained Frozen Turnip Greens.
While Boiled and Drained Frozen Turnip Greens contain 1.3 times more Fat, 2.2 times more Saturated Fat, 24.6 times more Omega 3, 1.8 times more Fiber and 2.4 times more Protein than Raw Ripe Red Tomatoes.
Both Raw Ripe Red Tomatoes and Boiled and Drained Frozen Turnip Greens have similar amounts of Energy per 500 kcal.
Both Raw Ripe Red Tomatoes as well as Boiled and Drained Frozen Turnip Greens have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

TomatoesVS Cooked Ripe Red TomatoesCooked Frozen Turnip GreensVS Cooked Ripe Red TomatoesTomatoesVS Frozen Turnip Greens And TurnipsCooked Frozen Turnip GreensVS Frozen Turnip Greens And Turnips

Compare Foods

Comparing Nutrients in 500 calories TomatoesVS Cooked Frozen Turnip Greens

Weight per 500 calories

Which food has more nutrients per 500 calories - Tomatoes or Cooked Frozen Turnip Greens?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: