Comparing Nutrients in 14 ounces Canned Turnip Greens with Liquids VS Valencia Oranges

Macros Ratio

	Protein	Fat	Carbs
Canned Turnip Greens with Liquids	31%	15%	54%
Valencia Oranges	8%	5%	87%

Macro Nutrients

	Canned Turnip Greens with Liquids	Valencia Oranges	Recommended Dietary Allowance
Energy	1.9% 55.6kcal	6.7% 194kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	1.23% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.84% 0.14g	1.03% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.4% 9.6g	36.3% 47g	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	17.8% 6.75g	26% 9.92g	38g per day for Men 19-50 years
Protein	9.64% 5.4g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Canned Turnip Greens with Liquids	Valencia Oranges	Recommended Dietary Allowance
Vitamin A	79% 710μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.97% 0.048mg	28.8% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.98% 1.44mg	6.8% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.18% 0.16mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	19.2% 0.25mg	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	38.7% 155μg	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	68.4% 61.5mg	214% 192mg	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	Valencia Oranges	Recommended Dietary Allowance
Calcium	47% 468mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	36.6% 0.33mg	16.3% 0.15mg	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	4.47% 0.36mg	8mg per day for Men 19-50 years
Magnesium	19% 79.4mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	47.8% 1.1mg	3.97% 0.091mg	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	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	16.5% 560mg	21% 710mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	NA	55μg per day for Men 19-50 years
Sodium	73.3% 1099mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	10% 376g	9.26% 343g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Turnip Greens with Liquids vs Valencia Oranges:

• Canned Turnip Greens Solids and Liquids have 14.9 times more Vitamin A, 1.6 times more Vitamin B2 and 1.3 times more Vitamin B3 than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 7.3 times more Vitamin B1, 6.3 times more Vitamin B5, 1.7 times more Vitamin B6 and 3.1 times more Vitamin C than Canned Turnip Greens Solids and Liquids.
• Both Canned Turnip Greens Solids and Liquids and Raw Valencia Oranges have similar amounts of Vitamin B9 per 14 oz.
• Both Canned Turnip Greens Solids and Liquids as well as Raw Valencia Oranges have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Turnip Greens with Liquids vs Valencia Oranges:

• Canned Turnip Greens Solids and Liquids have 3 times more Calcium, 2.2 times more Copper, 16.8 times more Iron, 2 times more Magnesium, 12 times more Manganese, 1.2 times more Phosphorus, more Sodium and 3.8 times more Zinc than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 1.3 times more Potassium than Canned Turnip Greens Solids and Liquids.
• Both Canned Turnip Greens Solids and Liquids and Raw Valencia Oranges have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Canned Turnip Greens Solids and Liquids have 5.3 times more Omega 3 and 1.3 times more Protein than Raw Valencia Oranges.
• While Raw Valencia Oranges contain 3.5 times more Energy, 4.9 times more Carbohydrate and 1.5 times more Fiber than Canned Turnip Greens Solids and Liquids.
• Both Canned Turnip Greens Solids and Liquids as well as Raw Valencia Oranges have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.