Comparing Nutrients in 100 calories Canned Turnip Greens with Liquids VS Frozen Turnip Greens

Weight per 100 calories

• Canned Turnip Greens with Liquids: 714g
• Frozen Turnip Greens: 455g

Frozen Turnip Greens, Unprepared have 1.6 times more energy per unit of mass than Canned Turnip Greens Solids and Liquids, which is very low in comparison to other foods. Canned Turnip Greens with Liquids having very low energy density.

Which food has more nutrients per 100 calories - Canned Turnip Greens with Liquids or Frozen Turnip Greens?

Macros Ratio

	Protein	Fat	Carbs
Canned Turnip Greens with Liquids	31%	15%	54%
Frozen Turnip Greens	36%	10%	54%

Macro Nutrients

	Canned Turnip Greens with Liquids	Frozen Turnip Greens	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	1.45% 1.4g	97g per day for Men 19-50 years
Saturated Fat	1.56% 0.5g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	24.7% 0.4g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.3% 17.3g	13% 16.7g	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	32% 12g	30% 11.4g	38g per day for Men 19-50 years
Protein	17.3% 9.7g	20% 11.2g	56g per day for Men 19-50 years

Vitamins

	Canned Turnip Greens with Liquids	Frozen Turnip Greens	Recommended Dietary Allowance
Vitamin A	142% 1279μg	156% 1405μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.14% 0.086mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34.6% 0.45mg	32% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.6mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.7% 0.29mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.3% 0.26mg	35% 0.45mg	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	73.2% 293μg	84% 336μg	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	123% 111mg	135% 122mg	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

	Canned Turnip Greens with Liquids	Frozen Turnip Greens	Recommended Dietary Allowance
Calcium	84.3% 843mg	53.6% 536mg	1000mg per day for Men 19-50 years
Copper	66% 0.59mg	28.8% 0.26mg	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	135% 10.8mg	85.8% 6.86mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	29.2% 123mg	420mg per day for Men 19-50 years
Manganese	86% 1.98mg	73% 1.68mg	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	21.4% 150mg	17.5% 123mg	700mg per day for Men 19-50 years
Potassium	29.6% 1007mg	24.6% 836mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	7.44% 4.1μg	55μg per day for Men 19-50 years
Sodium	132% 1979mg	3.64% 54.5mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	7.02% 0.77mg	11mg per day for Men 19-50 years
Water	18.3% 676g	11.4% 422g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Canned Turnip Greens with Liquids vs Frozen Turnip Greens:

• Canned Turnip Greens Solids and Liquids have 1.5 times more Vitamin B3 than Frozen Turnip Greens, Unprepared.
• While Frozen Turnip Greens, Unprepared contain 2.3 times more Vitamin B1, 2.2 times more Vitamin B5 and 1.7 times more Vitamin B6 than Canned Turnip Greens Solids and Liquids.
• Both Canned Turnip Greens Solids and Liquids and Frozen Turnip Greens, Unprepared have similar amounts of Vitamin A, Vitamin B2, Vitamin B9 and Vitamin C per 100 kcal.
• Both Canned Turnip Greens Solids and Liquids as well as Frozen Turnip Greens, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Canned Turnip Greens with Liquids vs Frozen Turnip Greens:

• Canned Turnip Greens Solids and Liquids have 1.6 times more Calcium, 2.3 times more Copper, 1.6 times more Iron, 1.2 times more Phosphorus, 1.2 times more Potassium, 1.2 times more Selenium, 36.3 times more Sodium, 2.1 times more Zinc and 1.6 times more Water than Frozen Turnip Greens, Unprepared.
• Both Canned Turnip Greens Solids and Liquids and Frozen Turnip Greens, Unprepared have similar amounts of Magnesium and Manganese per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Canned Turnip Greens Solids and Liquids have 1.5 times more Fat, 1.5 times more Saturated Fat, 1.5 times more Omega 3 and 1.5 times more Omega 6 than Frozen Turnip Greens, Unprepared.
• Both Canned Turnip Greens Solids and Liquids and Frozen Turnip Greens, Unprepared have similar amounts of Energy, Carbohydrate, Fiber and Protein per 100 kcal.
• Both Canned Turnip Greens Solids and Liquids as well as Frozen Turnip Greens, Unprepared have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.