Comparing Nutrients in 100 calories Valencia Oranges VS Frozen Turnip Greens And Turnips

Weight per 100 calories

• Valencia Oranges: 204g
• Frozen Turnip Greens And Turnips: 476g

Valencia Oranges have 2.3 times more energy per 100g than Frozen Turnip Greens And Turnips. It has low energy density when compared to other foods. Frozen Turnip Greens And Turnips, Unprepared having very low energy density.

Which food has more nutrients per 100 calories - Valencia Oranges or Frozen Turnip Greens And Turnips?

Macros Ratio

	Protein	Fat	Carbs
Valencia Oranges	8%	5%	87%
Frozen Turnip Greens And Turnips	39%	7%	54%

Macro Nutrients

	Valencia Oranges	Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.63% 0.61g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	2.04% 0.033g	19.3% 0.31g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.09g	0.64% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	12.4% 16g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	13.4% 5.1g	30% 11.4g	38g per day for Men 19-50 years
Protein	3.8% 2.12g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Valencia Oranges	Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Vitamin A	2.72% 24.5μg	161% 1452μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.28% 0.082mg	32.2% 0.42mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.5% 0.56mg	11.5% 1.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.9% 0.13mg	27% 0.35mg	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	20% 79.6μg	49% 195μg	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	110% 99mg	137% 123mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Valencia Oranges	Frozen Turnip Greens And Turnips	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	54.3% 543mg	1000mg per day for Men 19-50 years
Copper	8.4% 0.076mg	27% 0.24mg	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	2.3% 0.18mg	97% 7.76mg	8mg per day for Men 19-50 years
Magnesium	4.86% 20.4mg	20.4% 85.7mg	420mg per day for Men 19-50 years
Manganese	2.04% 0.047mg	45.5% 1.05mg	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	4.96% 34.7mg	16.3% 114mg	700mg per day for Men 19-50 years
Potassium	10.7% 365mg	11.5% 390mg	3400mg per day for Men 19-50 years
Selenium	NA	7.8% 4.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	5.7% 85.7mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	6.93% 0.76mg	11mg per day for Men 19-50 years
Water	4.76% 176g	12% 443g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Valencia Oranges vs Frozen Turnip Greens And Turnips:

• Frozen Turnip Greens And Turnips, Unprepared contain 59.3 times more Vitamin A, 5.1 times more Vitamin B2, 3.3 times more Vitamin B3, 2.7 times more Vitamin B6 and 2.5 times more Vitamin B9 than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Frozen Turnip Greens And Turnips, Unprepared have similar amounts of Vitamin B1, Vitamin B5 and Vitamin C per 100 kcal.
• Both Raw Valencia Oranges as well as Frozen Turnip Greens And Turnips, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Valencia Oranges vs Frozen Turnip Greens And Turnips:

• Frozen Turnip Greens And Turnips, Unprepared contain 6.7 times more Calcium, 3.2 times more Copper, 42.3 times more Iron, 4.2 times more Magnesium, 22.3 times more Manganese, 3.3 times more Phosphorus, more Sodium, 6.2 times more Zinc and 2.5 times more Water than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Frozen Turnip Greens And Turnips, Unprepared have similar amounts of Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Valencia Oranges have 1.5 times more Carbohydrate than Frozen Turnip Greens And Turnips, Unprepared.
• While Frozen Turnip Greens And Turnips, Unprepared contain 9.5 times more Omega 3, 2.2 times more Fiber and 5.5 times more Protein than Raw Valencia Oranges.
• Both Raw Valencia Oranges and Frozen Turnip Greens And Turnips, Unprepared have similar amounts of Energy per 100 kcal.
• Both Raw Valencia Oranges as well as Frozen Turnip Greens And Turnips, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.