Comparing Nutrients in 100 calories Cooked Frozen Mixed Vegetables with Salt VS Cooked Frozen Turnip Greens with Salt

Weight per 100 calories

• Cooked Frozen Mixed Vegetables with Salt: 167g
• Cooked Frozen Turnip Greens with Salt: 345g

Cooked Frozen Mixed Vegetables with Salt have 2.1 times more energy per 100g than Cooked Frozen Turnip Greens with Salt. It has low energy density when compared to other foods. Boiled Frozen Turnip Greens, drained with Salt having very low energy density.

Discover which food has more nutrients per 100 calories - Cooked Frozen Mixed Vegetables with Salt or Cooked Frozen Turnip Greens with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Mixed Vegetables with Salt	18%	2%	80%
Cooked Frozen Turnip Greens with Salt	36%	10%	54%

Macro Nutrients

	Cooked Frozen Mixed Vegetables with Salt	Cooked Frozen Turnip Greens with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	1.5% 1.45g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	1.07% 0.34g	32g per day for Men 19-50 years
Omega 3	1.98% 0.032g	25.6% 0.41g	1.6g per day for Men 19-50 years
Omega 6	0.52% 0.088g	1.03% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.8% 22g	13.2% 17g	130g per day for Men 19-50 years
Sugars	7.17% 5.2g	3.57% 2.6g	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	19.3% 7.33g	31% 11.7g	38g per day for Men 19-50 years
Protein	8.5% 4.77g	20.6% 11.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Mixed Vegetables with Salt	Cooked Frozen Turnip Greens with Salt	Recommended Dietary Allowance
Vitamin A	39.6% 357μg	206% 1855μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.86% 0.12mg	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.03% 0.25mg	4.76% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.5% 0.12mg	17.8% 0.23mg	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	7.9% 31.7μg	33.6% 134μg	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	5.93% 5.33mg	83.5% 75mg	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	4.22% 0.63mg	61% 9.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	32.6% 39μg	1491% 1789μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Frozen Mixed Vegetables with Salt	Cooked Frozen Turnip Greens with Salt	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	52.4% 524mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	57.5% 0.52mg	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	17% 1.37mg	83.6% 6.7mg	8mg per day for Men 19-50 years
Magnesium	8.73% 36.7mg	21.3% 89.7mg	420mg per day for Men 19-50 years
Manganese	27.5% 0.63mg	71.2% 1.64mg	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	12% 85mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	22.7% 772mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	7.52% 4.14μg	55μg per day for Men 19-50 years
Sodium	30% 452mg	57.7% 866mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	3.75% 139g	8.42% 312g	3700g per day for Men 19-50 years

Cooked Frozen Mixed Vegetables With Salt VS Cooked Frozen Turnip Greens With Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cooked Frozen Mixed Vegetables with Salt or Cooked Frozen Turnip Greens with Salt?

Lets compare vitamin content per 100 calories of Cooked Frozen Mixed Vegetables with Salt vs Cooked Frozen Turnip Greens with Salt:

• 100 kcal of Boiled Frozen Turnip Greens, drained with Salt contain 5.2 times more Vitamin A, 1.6 times more Vitamin B1, 1.3 times more Vitamin B2, 1.9 times more Vitamin B6, 4.2 times more Vitamin B9, 14.1 times more Vitamin C, 14.5 times more Vitamin E and 45.7 times more Vitamin K than Boiled Frozen Mixed Vegetables, drained with Salt.
• Both Cooked Frozen Mixed Vegetables with Salt and Cooked Frozen Turnip Greens with Salt provide similar amounts of Vitamin B3 and Vitamin B5 per 100 calories.
• Both Boiled Frozen Mixed Vegetables, drained with Salt as well as Boiled Frozen Turnip Greens, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Cooked Frozen Mixed Vegetables with Salt vs Cooked Frozen Turnip Greens with Salt:

• 100 kcal of Boiled Frozen Turnip Greens, drained with Salt contain 12.6 times more Calcium, 3.7 times more Copper, 4.9 times more Iron, 2.4 times more Magnesium, 2.6 times more Manganese, 1.4 times more Phosphorus, 2.7 times more Potassium, 8.3 times more Selenium, 1.9 times more Sodium, 1.7 times more Zinc and 2.2 times more Water than Boiled Frozen Mixed Vegetables, drained with Salt.
• 100 calories of Cooked Frozen Mixed Vegetables with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cooked Frozen Mixed Vegetables with Salt have 1.3 times more Carbohydrate and 2 times more Sugars than Cooked Frozen Turnip Greens with Salt.
• While 100 kcal of Boiled Frozen Turnip Greens, drained with Salt contain 13 times more Omega 3, 1.6 times more Fiber and 2.4 times more Protein than Boiled Frozen Mixed Vegetables, drained with Salt.
• Both Cooked Frozen Mixed Vegetables with Salt and Cooked Frozen Turnip Greens with Salt offer comparable quantities of Energy per 100 calories.
• 100 calories of Cooked Frozen Mixed Vegetables with Salt provide inadequate amounts of Omega 3
• Both Boiled Frozen Mixed Vegetables, drained with Salt as well as Boiled Frozen Turnip Greens, drained with Salt provide inadequate amounts of Omega 6 in 100 calories.