Comparing Nutrients in 14 ounces Canned Turnip Greens VS Frozen Roasted Potatoes with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Turnip Greens	28%	14%	58%
Frozen Roasted Potatoes with Salt	7%	13%	80%

Macro Nutrients

	Canned Turnip Greens	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	7.4% 7.2g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	2.07% 0.66g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	NA	1.6g per day for Men 19-50 years
Omega 6	0.84% 0.14g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.58% 11g	80% 104g	130g per day for Men 19-50 years
Sugars	2.3% 1.67g	3.78% 2.74g	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	13.6% 5.16g	27% 10.3g	38g per day for Men 19-50 years
Protein	9.64% 5.4g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Canned Turnip Greens	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Vitamin A	131% 1183μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.3% 0.24mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.93% 1.43mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	NA	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	91% 365μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	68.4% 61.5mg	7.5% 6.75mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	39% 5.83mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	949% 1139μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Turnip Greens	Frozen Roasted Potatoes with Salt	Recommended Dietary Allowance
Calcium	47% 468mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	36.6% 0.33mg	NA	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	75% 6mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	NA	420mg per day for Men 19-50 years
Manganese	45.4% 1.04mg	NA	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% 83.3mg	NA	700mg per day for Men 19-50 years
Potassium	16.5% 560mg	52.5% 1786mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	NA	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	79% 1183mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	NA	11mg per day for Men 19-50 years
Water	10% 376g	7.3% 270g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Turnip Greens VS Frozen Roasted Potatoes with Salt per 14 oz

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

Lets compare vitamin content per 14 ounces of Canned Turnip Greens vs Frozen Roasted Potatoes with Salt:

• 14 ounces of Canned Turnip Greens have 9.1 times more Vitamin C than Frozen Roasted Potatoes with Salt.
• 14 ounces of Frozen Roasted Potatoes with Salt have insufficient amounts of Vitamin C

Comparing minerals per 14 ounces for Canned Turnip Greens vs Frozen Roasted Potatoes with Salt:

• 14 ounces of Canned Turnip Greens have 7.9 times more Calcium, 3 times more Iron and 1.4 times more Water than Frozen Roasted Potatoes with Salt.
• While 14 oz of Frozen Roasted Potatoes with Salt contain 3.2 times more Potassium and 10.3 times more Sodium than Canned Turnip Greens no Salt.
• 14 ounces of Frozen Roasted Potatoes with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Frozen Roasted Potatoes with Salt contain 6.7 times more Energy, 9.3 times more Carbohydrate, 2 times more Fiber and 1.6 times more Protein than Canned Turnip Greens no Salt.
• 14 ounces of Canned Turnip Greens provide inadequate amounts of Energy