Comparing Nutrients in 14 ounces Frozen Turnip Greens And Turnips VS Canned Carrots with Salt

Macros Ratio

	Protein	Fat	Carbs
Frozen Turnip Greens And Turnips	39%	7%	54%
Canned Carrots with Salt	10%	6%	84%

Macro Nutrients

	Frozen Turnip Greens And Turnips	Canned Carrots with Salt	Recommended Dietary Allowance
Energy	2.87% 83.3kcal	3.42% 99kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	16% 0.26g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	1.84% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.3% 13.5g	17% 22g	130g per day for Men 19-50 years
Sugars	NA	13.6% 9.84g	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	25% 9.53g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	17.4% 9.76g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Frozen Turnip Greens And Turnips	Canned Carrots with Salt	Recommended Dietary Allowance
Vitamin A	135% 1211μg	246% 2215μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.6% 0.17mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	9.16% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.62% 1.54mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.76% 0.49mg	10.7% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.6% 0.29mg	34% 0.44mg	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	40.7% 163μg	8.93% 35.7μg	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	114% 102mg	12% 10.7mg	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	19.6% 2.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Turnip Greens And Turnips	Canned Carrots with Salt	Recommended Dietary Allowance
Calcium	45.2% 452mg	9.92% 99mg	1000mg per day for Men 19-50 years
Copper	22.5% 0.2mg	46% 0.41mg	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	81% 6.47mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	38% 0.87mg	77.7% 1.8mg	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	13.6% 95mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	9.57% 325mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	4.76% 71.4mg	64% 960mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	9.4% 1.03mg	11mg per day for Men 19-50 years
Water	10% 370g	9.97% 369g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Turnip Greens And Turnips VS Canned Carrots with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Frozen Turnip Greens And Turnips versus 14 oz of Canned Carrots with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Frozen Turnip Greens And Turnips vs Canned Carrots with Salt:

• 14 ounces of Frozen Turnip Greens And Turnips have 2.4 times more Vitamin B1, 2.9 times more Vitamin B2, 4.6 times more Vitamin B9 and 9.6 times more Vitamin C than Canned Carrots with Salt.
• While 14 oz of Drained Canned Carrots with Salt contain 1.8 times more Vitamin A, 1.4 times more Vitamin B3 and 1.5 times more Vitamin B6 than Frozen Turnip Greens And Turnips, Unprepared.
• Both Frozen Turnip Greens And Turnips and Canned Carrots with Salt provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Canned Carrots with Salt have insufficient amounts of Vitamin B1
• Both Frozen Turnip Greens And Turnips, Unprepared as well as Drained Canned Carrots with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Frozen Turnip Greens And Turnips vs Canned Carrots with Salt:

• 14 ounces of Frozen Turnip Greens And Turnips have 4.6 times more Calcium, 2.5 times more Iron and 2.3 times more Magnesium than Canned Carrots with Salt.
• While 14 oz of Drained Canned Carrots with Salt contain 2 times more Copper, 2 times more Manganese, 2.2 times more Potassium, 13.4 times more Sodium and 1.6 times more Zinc than Frozen Turnip Greens And Turnips, Unprepared.
• Both Frozen Turnip Greens And Turnips and Canned Carrots with Salt contain similar levels of Phosphorus and Water per 14 ounces.
• 14 ounces of Frozen Turnip Greens And Turnips lack sufficient amounts of Zinc
• 14 ounces of Canned Carrots with Salt lack sufficient amounts of Magnesium
• Both Frozen Turnip Greens And Turnips, Unprepared as well as Drained Canned Carrots with Salt lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Frozen Turnip Greens And Turnips have 5.9 times more Omega 3, 1.6 times more Fiber and 3.8 times more Protein than Canned Carrots with Salt.
• While 14 oz of Drained Canned Carrots with Salt contain 1.6 times more Carbohydrate than Frozen Turnip Greens And Turnips, Unprepared.
• 14 ounces of Canned Carrots with Salt provide inadequate amounts of Omega 3 and Protein
• Both Frozen Turnip Greens And Turnips, Unprepared as well as Drained Canned Carrots with Salt provide inadequate amounts of Energy and Omega 6 in 14 ounces.