Comparing Nutrients in 500 calories Boiled Turnip GreensVS Cooked Ripe Red Tomatoes

Weight per 500 calories

Boiled Turnip Greens

2500g

Cooked Ripe Red Tomatoes

2778g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 500 calories - Boiled Turnip Greens or Cooked Ripe Red Tomatoes?

Macros Ratio

Protein Fat Carbs

Boiled Turnip Greens

19%

72%

Cooked Ripe Red Tomatoes

18%

77%

500 kcal ▼

Macro Nutrients

Boiled Turnip Greensvs Cooked Ripe Red Tomatoes

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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5.93%5.75g

Fat

3.15%3.06g

5.75 gvs3.06 g

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

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4.14%1.33g

Saturated Fat

1.3%0.42g

1.33 gvs0.42 g

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

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100%1.6g

Omega 3

3.47%0.056g

1.6 gvs0.056 g

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

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4.1%0.7g

Omega 6

6.86%1.17g

0.7 gvs1.17 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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84%109g

Carbohydrate

85.7%111g

109 gvs111 g

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

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18.3%13.3g

Sugars

95%69g

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

13.3 gvs69 g

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

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Fructose

50%36.4g

≤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]

NA gvs36.4 g

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

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Glucose

%32.8g

NA gvs32.8 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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230%87.5g

Fiber

51%19.4g

87.5 gvs19.4 g

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

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51%28.5g

Protein

47%26.4g

28.5 gvs26.4 g

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

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Vitamins

Boiled Turnip Greensvs Cooked Ripe Red Tomatoes

1058%9525μg

Vitamin A

74%667μg

RAE, retinol activity equivalents

9525 μgvs667 μg

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

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94%1.13mg

Vitamin B1

83.3%1mg

Thiamine

1.13 mgvs1 mg

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

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138%1.8mg

Vitamin B2

47%0.61mg

Riboflavin

1.8 mgvs0.61 mg

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

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64.2%10.3mg

Vitamin B3

92%14.8mg

Niacin, nicotinic acid, niacinamide

10.3 mgvs14.8 mg

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

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137%6.85mg

Vitamin B5

71.7%3.6mg

Pantothenic acid

6.85 mgvs3.6 mg

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

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346%4.5mg

Vitamin B6

169%2.2mg

Pyridoxine

4.5 mgvs2.2 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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738%2950μg

Vitamin B9

90%361μg

Folates and Folic Acid

2950 μgvs361 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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761%685mg

Vitamin C

704%633mg

Ascorbic acid

685 mgvs633 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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313%47mg

Vitamin E

104%15.6mg

Tocopherols and Tocotrienols

47 mgvs15.6 mg

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

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7658%9190μg

Vitamin K

65%77.8μg

Phytomenadione or phylloquinone

9190 μgvs77.8 μg

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

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Minerals

Boiled Turnip Greensvs Cooked Ripe Red Tomatoes

343%3425mg

Calcium

30.6%306mg

3425 mgvs306 mg

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

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703%6.33mg

Copper

231%2.1mg

6.33 mgvs2.1 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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250%20mg

Iron

236%19mg

20 mgvs19 mg

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

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131%550mg

Magnesium

59.5%250mg

550 mgvs250 mg

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

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366%8.43mg

Manganese

127%2.9mg

8.43 mgvs2.9 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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104%725mg

Phosphorus

111%778mg

725 mgvs778 mg

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

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149%5075mg

Potassium

178%6056mg

5075 mgvs6056 mg

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

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41%22.5μg

Selenium

25.3%14μg

22.5 μgvs14 μg

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

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48.3%725mg

Sodium

20.4%306mg

725 mgvs306 mg

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

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32%3.5mg

Zinc

35.4%3.9mg

3.5 mgvs3.9 mg

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

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63%2330g

Water

71%2621g

2330 gvs2621 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 Boiled Turnip Greens vs Cooked Ripe Red Tomatoes:

Boiled and Drained Turnip Greens have 14.3 times more Vitamin A, 2.9 times more Vitamin B2, 1.9 times more Vitamin B5, 2.1 times more Vitamin B6, 8.2 times more Vitamin B9, 3 times more Vitamin E and 118.2 times more Vitamin K than Cooked Ripe Red Tomatoes.
While Cooked Ripe Red Tomatoes contain 1.4 times more Vitamin B3 than Boiled and Drained Turnip Greens.
Both Boiled and Drained Turnip Greens and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B1 and Vitamin C per 500 kcal.
Both Boiled and Drained Turnip Greens as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Turnip Greens vs Cooked Ripe Red Tomatoes:

Boiled and Drained Turnip Greens have 11.2 times more Calcium, 3 times more Copper, 2.2 times more Magnesium, 2.9 times more Manganese, 1.6 times more Selenium and 2.4 times more Sodium than Cooked Ripe Red Tomatoes.
Both Boiled and Drained Turnip Greens and Cooked Ripe Red Tomatoes have similar amounts of Iron, Phosphorus, Potassium, Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled and Drained Turnip Greens have 1.9 times more Fat, 28.8 times more Omega 3 and 4.5 times more Fiber than Cooked Ripe Red Tomatoes.
While Cooked Ripe Red Tomatoes contain 1.7 times more Omega 6 and 5.2 times more Sugars than Boiled and Drained Turnip Greens.
Both Boiled and Drained Turnip Greens and Cooked Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
Both Boiled and Drained Turnip Greens as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled Turnip GreensVS Canned Turnip Greens with LiquidsCooked Ripe Red TomatoesVS Canned Turnip Greens with LiquidsBoiled Turnip GreensVS Tomatoes in Juice with SaltCooked Ripe Red TomatoesVS Tomatoes in Juice with Salt

Compare Foods

Comparing Nutrients in 500 calories Boiled Turnip GreensVS Cooked Ripe Red Tomatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Turnip Greens or Cooked Ripe Red Tomatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: