Comparing Nutrients in 100 calories Canned Turnip Greens VS Yeast extract spread

Weight per 100 calories

• Canned Turnip Greens: 526g
• Yeast extract spread: 54g

Yeast extract spread has 9.7 times more energy per unit of mass than Canned Turnip Greens no Salt, which is above average in comparison to other foods. Canned Turnip Greens having very low energy density.

Which food has more nutrients per 100 calories - Canned Turnip Greens or Yeast extract spread?

Macros Ratio

	Protein	Fat	Carbs
Canned Turnip Greens	28%	14%	58%
Yeast extract spread	52%	4%	44%

Macro Nutrients

	Canned Turnip Greens	Yeast extract spread	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.63% 1.58g	0.5% 0.49g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	0% 0g	32g per day for Men 19-50 years
Omega 3	27.6% 0.44g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.4% 14.8g	8.5% 11g	130g per day for Men 19-50 years
Sugars	3.05% 2.2g	1.2% 0.86g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	18% 6.84g	9.25% 3.5g	38g per day for Men 19-50 years
Protein	12.8% 7.16g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Canned Turnip Greens	Yeast extract spread	Recommended Dietary Allowance
Vitamin A	174% 1568μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.4% 0.053mg	1053% 12.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.3% 0.32mg	728% 9.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.9mg	431% 69mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.5% 1.13mg	49.7% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	0% 0mg	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	121% 484μg	512% 2046μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	11.3% 0.27μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	91% 81.6mg	0% 0mg	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	51.6% 7.74mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1259% 1511μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Turnip Greens	Yeast extract spread	Recommended Dietary Allowance
Calcium	62% 621mg	3.62% 36.2mg	1000mg per day for Men 19-50 years
Copper	48.5% 0.44mg	14.7% 0.13mg	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	99% 7.95mg	27.3% 2.2mg	8mg per day for Men 19-50 years
Magnesium	25% 105mg	23% 97mg	420mg per day for Men 19-50 years
Manganese	60% 1.4mg	6.13% 0.14mg	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	15.8% 111mg	8.03% 56.2mg	700mg per day for Men 19-50 years
Potassium	22% 742mg	33.4% 1135mg	3400mg per day for Men 19-50 years
Selenium	6.7% 3.7μg	27% 15μg	55μg per day for Men 19-50 years
Sodium	10% 153mg	122% 1827mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	20.6% 2.26mg	11mg per day for Men 19-50 years
Water	13.5% 498g	0.6% 22g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Canned Turnip Greens vs Yeast extract spread:

• Canned Turnip Greens no Salt have more Vitamin A, more Vitamin B6, more Vitamin C, more Vitamin E and more Vitamin K than Yeast extract spread.
• While Yeast extract spread contains 240.1 times more Vitamin B1, 30 times more Vitamin B2, 36.4 times more Vitamin B3, 2.2 times more Vitamin B5, 4.2 times more Vitamin B9 and more Vitamin B12 than Canned Turnip Greens no Salt.
• Both Canned Turnip Greens no Salt as well as Yeast extract spread have insufficient amounts of Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Canned Turnip Greens vs Yeast extract spread:

• Canned Turnip Greens no Salt have 17.1 times more Calcium, 3.3 times more Copper, 3.6 times more Iron, 9.8 times more Manganese, 2 times more Phosphorus and 22.5 times more Water than Yeast extract spread.
• While Yeast extract spread contains 1.5 times more Potassium, 4 times more Selenium, 12 times more Sodium and 1.9 times more Zinc than Canned Turnip Greens no Salt.
• Both Canned Turnip Greens no Salt and Yeast extract spread have similar amounts of Magnesium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Canned Turnip Greens no Salt have 3.2 times more Fat, more Saturated Fat, more Omega 3, more Omega 6, 1.3 times more Carbohydrate, 2.6 times more Sugars and 1.9 times more Fiber than Yeast extract spread.
• While Yeast extract spread contains 1.8 times more Protein than Canned Turnip Greens no Salt.
• Both Canned Turnip Greens no Salt and Yeast extract spread have similar amounts of Energy per 100 kcal.
• Both Canned Turnip Greens no Salt as well as Yeast extract spread have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.